16 Best Sports and Exercises to Build Bone Density and Strength

Bone density and strength are crucial for maintaining a healthy and active life, especially as we age. Bones naturally lose density over time, which can lead to conditions like osteoporosis or fragility fractures. Fortunately, incorporating certain types of exercise and sports into your routine can help build and maintain strong bones. The best activities for improving bone health are weight-bearing, resistance-based, and high-impact exercises. These activities stimulate bone formation by applying stress to bones, which encourages the body to produce more bone tissue.

This article explores 16 of the best sports and exercises to help improve bone density and strength. Incorporating a variety of these activities into your fitness routine can greatly reduce the risk of bone-related conditions and improve overall physical health.

1. Weightlifting

Weightlifting or strength training is one of the most effective ways to build bone density and muscle mass. Lifting weights creates resistance that stimulates bone-forming cells, leading to stronger, denser bones. Targeting specific muscles also helps protect joints and improve posture, which can reduce the risk of falls and fractures.

Strength training exercises that focus on major muscle groups, such as squats, deadlifts, and bench presses, engage the spine, hips, and legs, which are crucial areas for maintaining bone strength. Weightlifting also improves balance and coordination, essential for preventing injuries as you age. Ideally, weight training should be performed 2-3 times per week, with a variety of exercises targeting different parts of the body.

2. Walking and Power Walking

Walking is one of the simplest and most accessible weight-bearing exercises to improve bone health. Regular walking helps maintain bone mass in the hips, legs, and spine. Power walking or brisk walking increases the impact on bones, making it even more effective for building bone density compared to regular walking.

Studies have shown that walking for 30 to 60 minutes most days of the week can help slow the rate of bone loss, particularly in postmenopausal women who are more prone to osteoporosis. Walking outdoors also provides the added benefit of vitamin D exposure from sunlight, which is essential for calcium absorption and bone health.

3. Running or Jogging

Running and jogging are excellent for increasing bone density, especially in the lower body. The impact created when your feet strike the ground stimulates bone growth in the legs, hips, and spine. Running is a higher-impact exercise compared to walking, so it has a more pronounced effect on bone formation.

While running is great for bone strength, it’s important to wear proper shoes and run on appropriate surfaces (like grass or dirt paths) to reduce the risk of joint injuries. Jogging, which is a slower-paced version of running, can be just as effective for bone health, particularly for beginners or those with joint sensitivities.

4. Tennis

Tennis is a high-impact sport that requires quick lateral movements, jumping, and repeated impact on the legs and arms, making it excellent for increasing bone density. Each time you hit the ball, particularly during serves and volleys, your arms, wrists, and shoulders bear the load, stimulating bone growth.

The rapid changes in direction and bursts of speed during a tennis match also strengthen the hips and legs, further enhancing bone strength. Tennis is particularly beneficial because it combines both cardiovascular and strength-building elements, making it a full-body workout that supports both muscle mass and bone health.

5. Basketball

Basketball is a high-impact sport that promotes bone density by requiring jumping, running, and quick changes in direction. The repetitive jumping involved in basketball helps stimulate bone growth in the legs, spine, and hips. It also requires significant upper body strength for shooting and passing, which helps strengthen bones in the arms and shoulders.

The combination of aerobic exercise, weight-bearing movements, and quick bursts of activity makes basketball an ideal sport for building both bone density and muscle mass. Playing basketball regularly, whether in a league or casually with friends, can significantly improve bone strength and overall fitness.

6. Volleyball

Volleyball is another high-impact sport that requires frequent jumping and quick lateral movements, both of which contribute to improved bone density. The repetitive jumping during spikes and blocks applies stress to the legs and hips, stimulating bone formation. Additionally, hitting and setting the ball strengthens the bones in the arms and shoulders.

Playing volleyball on a regular basis, especially on harder surfaces, helps strengthen the bones in both the upper and lower body. Volleyball also promotes agility, balance, and coordination, which are important for preventing falls and fractures as you age.

7. Squash and Racquetball

Squash and racquetball are fast-paced sports that involve quick bursts of running, jumping, and sudden changes in direction. These movements place stress on the legs, hips, and spine, promoting bone density. Both sports also require forceful arm movements to hit the ball, which helps strengthen bones in the arms, wrists, and shoulders.

The high-intensity nature of squash and racquetball makes them excellent for cardiovascular health as well as bone strength. Because these sports are high-impact and weight-bearing, they are particularly effective for building lower body bone density.

8. Hiking

Hiking, especially on uneven terrain or at an incline, is a highly effective weight-bearing exercise that can improve bone density in the legs, hips, and spine. The impact of walking uphill or downhill places stress on the bones, stimulating bone formation and improving overall strength. Additionally, carrying a backpack while hiking adds extra weight, which can further enhance the bone-strengthening benefits.

Hiking also has the added benefit of providing exposure to nature, which can help reduce stress and improve mental health. To maximize the benefits for your bones, aim for hikes that include a variety of terrains, including inclines and uneven surfaces.

9. Dancing

Dancing, particularly styles that involve jumping, twisting, and rapid movements, is a fun and effective way to build bone density. High-impact dance forms like jazz, tap, hip-hop, or even ballet can stimulate bone growth by placing weight-bearing stress on the legs, hips, and spine.

In addition to its bone-building benefits, dancing improves balance, coordination, and muscle tone, which are important for maintaining overall physical health and preventing falls. Dancing regularly, either in a class setting or casually, can significantly enhance both bone health and physical fitness.

10. Soccer

Soccer is a high-intensity, weight-bearing sport that involves running, jumping, and kicking, all of which contribute to improved bone density. The constant movement and impact required in soccer, particularly the rapid changes in direction, help build bone strength in the legs, hips, and spine.

In addition to the lower body, soccer also strengthens bones in the upper body through movements like throw-ins and defending the ball with the arms. Soccer combines cardiovascular fitness with bone-building impact, making it an excellent sport for improving both bone health and overall endurance.

11. Jump Rope

Jumping rope is one of the simplest and most effective exercises for improving bone density. The repetitive impact of jumping places stress on the bones, particularly in the legs, hips, and spine, encouraging bone formation. Jumping rope also helps improve balance and coordination, reducing the risk of falls that could lead to fractures.

Jumping rope is also a high-intensity cardiovascular exercise that can be easily incorporated into your routine. Just a few minutes of jumping rope each day can make a significant difference in bone density and overall fitness, especially when combined with other forms of exercise.

12. Pilates

Pilates is a low-impact exercise that focuses on strengthening the core, improving flexibility, and enhancing posture. While Pilates is not a high-impact exercise, it does incorporate resistance training, which is essential for building and maintaining bone density. Certain Pilates exercises, particularly those that involve weight-bearing movements, can help stimulate bone growth, especially in the spine and hips.

Pilates also improves balance and coordination, which can help prevent falls and injuries. Regular Pilates practice, combined with weight-bearing exercises, can enhance bone strength and support overall physical health.

13. Tai Chi

Tai Chi is a form of mind-body exercise that involves slow, controlled movements and deep breathing. While Tai Chi is low-impact, it is still a weight-bearing exercise that can help maintain and improve bone density, particularly in older adults. Tai Chi improves balance, coordination, and muscle strength, which are crucial for preventing falls and fractures.

Tai Chi’s focus on posture and body awareness also helps support spine health and reduce the risk of osteoporosis-related fractures. It is particularly beneficial for older adults who may not be able to engage in high-impact sports or exercises but still want to maintain bone health.

14. Swimming with Resistance

While traditional swimming is not weight-bearing and therefore not typically recommended for improving bone density, adding resistance to swimming can have bone-strengthening benefits. Exercises such as water aerobics or swimming with resistance bands can provide a low-impact way to build muscle and improve bone density.

Water resistance adds a level of muscle engagement that helps strengthen bones without placing too much stress on the joints, making it ideal for people with joint pain or arthritis. Adding these resistance exercises to your swimming routine can help maintain bone strength while also benefiting cardiovascular health.

15. Cycling with Resistance

Cycling, on its own, is a non-weight-bearing exercise and does not directly improve bone density. However, adding resistance training to your cycling routine, such as spinning classes or cycling on hills, can help build muscle strength that supports bone health. Mountain biking or cycling on uneven terrain can add impact that helps strengthen bones, particularly in the legs and hips.

Incorporating cycling with weight-bearing exercises, such as weightlifting or bodyweight resistance training, can provide a comprehensive approach to maintaining bone density while also supporting cardiovascular health.

16. Climbing and Bouldering

Rock climbing and bouldering are weight-bearing activities that involve using the entire body to pull and push against the wall or rock surface. These activities place significant stress on bones in the arms, legs, spine, and hips, making them highly effective for increasing bone density and improving overall strength.

The combination of bodyweight resistance and the impact of movements in climbing helps stimulate bone formation, particularly in the upper body. Climbing also improves balance, coordination, and flexibility, contributing to overall physical health and reducing the risk of injuries.

Conclusion

Building and maintaining bone density is essential for preventing conditions like osteoporosis and reducing the risk of fractures, especially as you age. Engaging in weight-bearing, resistance-based, and high-impact activities such as weightlifting, tennis, basketball, and hiking can significantly improve bone strength. Combining these activities with low-impact exercises like Tai Chi or Pilates ensures a well-rounded fitness routine that promotes bone health without placing too much strain on the body.

Incorporating a variety of these 16 sports and exercises into your routine will help ensure that your bones remain strong and resilient, improving your overall quality of life. Always consult with a healthcare professional or fitness expert before starting a new exercise program, especially if you have pre-existing health conditions or concerns about bone health. Regular exercise, paired with a nutrient-rich diet that includes calcium, vitamin D, and boron, is key to maintaining bone density and preventing bone-related issues later in life.