Best exercises for strong bones (2 of 2)

Tai Chi

This gentle exercise improves balance and leg strength. Studies found that people who did tai chi reduced their rate of falling by 50 percent. When they do fall, their rate of fractures is much less. Do tai chi once or twice a week for at least 15 minutes.

Jumping

Skipping rope, jumping jacks and vertical jumps are effective bone-builders. Skip rope for at least 15 minutes 3-5 times a week. You only need two minutes a day for jumping jacks and vertical jumps. Do several 15-30 second jumps and rest in between.

Racquet sports

A Finnish study found that squash players and weight lifters had the highest bone mineral densities. Squash, tennis and badminton are stop-and-go sports with rapid multidirectional changes—all beneficial to bone strengthening.

Gardening

Growing flowers can help build bone but only if you actually shovel, rake and weed. Telling your gardener what to do doesn’t count. A University of Arkansas study found that women older than 50 who went to the gym or who gardened had lower rates of osteoporosis.

ref: dailyinquirer