Best exercises for strong bones (4 of 5)

Cycling

Off-road bikers have above average bone density while street cyclists have slightly below average bone density, according to a study published in the journal Bone. The jarring, bouncing and vibration on rough roads is a stimulation that builds bone.

If street cycling or spinning is your only exercise, add weight training or impact exercise to your regimen. A 2003 study found that male cyclists (aged 40-60) who had been cycling 12.2 hours a week for 20 years had bones that were 10 percent less dense than active non-cycling men their age. Of the 27 cyclists, 17 had moderate bone loss or osteopenia while four had severe bone loss or osteoporosis.

Profuse sweating from intense cycling may contribute to bone loss. Evidence suggests an hour of intense endurance training can result in a loss of 200 mg of calcium. A 1996 study attributed bone thinning among college basketball players to prolific sweating. - dailyinquirer