Swimming and cycling are excellent for overall fitness but do not directly benefit bones as you are not supporting your own weight. Try to exercise at least three times a week for a minimum of 20 minutes but most importantly choose exercise that you enjoy and stick to a regular routine. If you haven't exercised for a while, start gently and check with your doctor if you have another health problem and are worried about exercising. The NOS has produced a booklet Exercise and Bone Health aimed at people aged 18-70 in good health who wish to use exercise as a means to help reduced their risk of osteoporosis. In March 2000 a new booklet Exercise and Osteoporosis will be published looking at exercises suitable for people who have been diagnosed with osteoporosis.
Runners have higher bone density than average in their spines.
Jumping on the spot 50 times each day can increase bone density in pre-menopausal women. Astronauts lose a lot of bone density in space due to the absence of gravity. Smoking has a toxic effect on bone in men and women. It can cause women to have an earlier menopause and may increase the risk of hip fracture in later life. Stopping smoking will benefit your bones and your general health and fitness.