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BONE BUILDING ACTIVITIES

 

Initial /Beginner
Moderate
Advanced
  • Walking
  • Square dancing
  • Yoga
  • Weight lifting
  • Low impact aerobics
  • Dance
  • Tai Chi
  • Gardening
  • Stair climbing
  • Elastic band exercises
  • House cleaning activities
  • Carrying groceries
  • Bowling
  • Golf, pulling clubs
  • Golf, carrying clubs
  • Baseball/softball
  • Walking uphill
  • Race walking
  • Jogging
  • Weight lifting
  • Step aerobics
  • Dance
  • Racquetball
  • Downhill skiing
  • Cross country skiing
  • Soccer
  • Basketball
  • Volleyball
  • Hiking
  • Tennis
  • Walking with weighted vest
  • Walking with backpack
  • Race walking
  • Jogging
  • Running
  • Soccer
  • Weight lifting
  • High impact aerobics
  • Stair climbing with weighted vest
  • Basketball
  • Hiking
  • Backpacking
  • Jumping rope
  • Gymnastics
Key:

Initial /Beginner = Start one or more of these activities on a regular basis. Get up and get moving!
 
Moderate = Increase your load, intensity and time of physical activity. Do more, more often
 
Advanced = Challenge yourself to keep increasing your load, intensity and time of physical activities. Put effort into Building Bone!

Excerpt from The University of Arizona Cooperative Extension





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