The best exercise program for bone is a combination of weight bearing aerobic exercise and muscle strengthening or resistance training.

Weight Bearing Aerobic Exercises

• Options:
1. Walking/jogging/running
2. Elliptical machine
3. Stair climber
4. Cross-country ski machine
5. Aerobics
6. Tennis/Racquetball
7. Dancing
8. Hiking
9. Organized sports (soccer, basketball, volleyball, baseball, softball, football)

If you have low bone density or other bone/joint problems, you should do water aerobics, walking in waist-deep or chest-deep water, or stationary bike to decrease the possibility of fractures or further injuries

• Aim for 20-60 minutes at least 3 times/week
• If you have not been exercising regularly, start with 10-15 minutes at a slow speed and gradually increase by 1-2 minutes every other workout until you get up to 30 minutes and then you can also increase speed gradually
• You should be able to carry on a normal conversation without losing your breath while you exercise
• You should warm up for 5 minutes before you exercise and cool down for 5 minutes after you exercise.
• Stretch before and after each workout
• Drink water while you workout

• Vary which type of exercise you do for each workout

Muscle Strengthening & Resistance Training Exercises

• You want to concentrate on the large muscle groups when doing muscle strengthening and resistance training. These include: back, shoulders/upper arms, abdominal, buttocks, pelvis/hips, and upper legs.
• Options:
1. For the back: pull-ups, bar-dips, back extension machines, sitting rows, latissimus pull-downs
2. For the shoulders/upper arms: pull-ups, bar-dips, latissimus pull-downs, bench press, arm press, military press, biceps curls
3. For the abdominal: crunches, sit-ups, roman chair
4. For the buttocks: elliptical machine backward 1 minute, stair climber forward or backward, leg press, universal gym leg extension with ankle attachment, lunges
5. For the pelvis/hips: universal gym hip flexion and abduction with ankle attachment, leg abduction machine, leg adduction machine
6. For the upper legs: quadriceps (knee) extensions, hamstring (knee) flexion, leg press, thigh abduction, thigh adduction, squats, dead lifts
• Start with doing 1 set of 3-12 repetitions and increase to a maximum of 3 sets of 15 repetitions
• Start with no added weight and increase by the smallest increments as your strength increases. Do not add weight more than one time every 2 weeks

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