Table 7-7, Weight-Bearing Exercise for Adults - Bone Health and Osteoporosis

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Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD): Office of the Surgeon General (US); 2004.

Bone Health and Osteoporosis: A Report of the Surgeon General.

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Table 7-7Weight-Bearing Exercise for Adults

Weight-Bearing/High Impact/Resistance Activities:

Stair-climbing
Hiking
Dancing
Jogging
Downhill and cross-country skiing
Aerobic dancing
Volleyball
Basketball
Gymnastics
Weight lifting or resistance training
Soccer
Jumping rope

Weight-Bearing/Low Impact Activities:

Walking
Treadmill walking
Cross-country ski machines
Stair-step machines
Rowing machines
Water aerobics
Deep-water walking
Low impact aerobics

Non-Weight-Bearing/Non-Impact Activities:

Lap swimming
Indoor cycling
Stretching or flexibility exercises (avoid forward-bending exercises)
Yoga
Pilates

: Source: NOF 2003.

From: 7, Lifestyle Approaches to Promote Bone Health

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Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD): Office of the Surgeon General (US); 2004. Table 7-7, Weight-Bearing Exercise for Adults.
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