What does weight-bearing exercise mean

Exercises that force one's body to work against gravity are known as weight-bearing exercises. These types of exercises strengthen muscles and bones and improve posture and balance.

Human bone is a dynamic tissue that keeps absorbing calcium from the blood and at times gives away its calcium when needed for other bodily functions. As people age, bones tend to get porous due to an increased loss of calcium from the bones. This increases the risk of back pains, arthritis, and fractures. Fortunately, bones have a special quality. Bone responds to being pitched against gravity. It strengthens when it must consistently bear weight against gravity.

The exercises that force the body to work against gravity are called weight-bearing exercises. These exercises strengthen bones and muscles and improve balance and posture. These exercises work directly on the leg bones, hips, and lower spine to slow age-associated mineral loss. Weight-bearing exercises are good for everyone. However, they are especially recommended for

elderly individuals to maintain stronger bones;
people with poor bone health or vitamin D deficiency to reduce the risk of fractures;
rehabilitation after injury or in case of diseases that cause poor bone and muscle health; and
post-surgical rehabilitation.

High-impact weight-bearing exercises: These exercises force a person's body to work against gravity. They include skipping, jumping robes, aerobics, Zumba, hiking, jogging, climbing stairs, playing tennis, and dancing.
Low-impact weight-bearing exercises: If suffering from knee pain or back problems, low-impact weight-bearing exercises can help one stay fit and flexible. These include low-impact aerobics (less jumping, more upper body movements), brisk walking, and using elliptical training machines or stair-step machines to work out.
Resistance exercises: This is lifting weights against gravity. These also help strengthen bones and muscles due to the load. People can do resistance training using dumbbells, kettlebells, or weights. Go for more repetition sets rather than heavier weights for stronger bones and muscles.
Aerobic exercises: These are believed to improve heart health and weight loss. However, these may not be good options for strengthening bones. Nevertheless, these must also be a part of the exercise regime for the myriad benefits they provide.

Golden rules for exercises:

Talk to the doctor before starting a fitness activity. This is especially important if there is a known heart condition or high blood pressure.
Aim for 30 minutes of exercise daily.
Use good quality footwear when exercising. The shoes must not be too tight, too loose, or too hard.
Hydrate, hydrate, hydrate. Take sips of water every 10 minutes.
Some muscle soreness and discomfort after exercise is normal, but if it lasts beyond 48 hours or occurs with swollen joints, then people need to rest.
Ask the doctor about the exercises best suited for the age or condition. For example, if suffering from back pain, knee pain, low bone mass, or osteoporosis, high-impact weight-bearing may not be safe.
Consult a physiotherapist for the proper posture during exercises, a proper warm-up schedule, and the right weights recommended according to a person's age.
If suffering from osteoporosis, stay away from exercises that involve bending and twisting because this may stress the spine and increase the risk of spinal fractures. This includes exercises such as touching toes, sit-ups, or yoga poses. Golf, tennis, and bowling are also off-limits.

Pictures of the 7 Most Effective Exercises to Do at the Gym or Home (and Tips to Improve Form) See Slideshow

Medically Reviewed on 6/3/2021

National Osteoporosis Foundation. "Osteoporosis Exercise for Strong Bones." <https://www.nof.org/patients/treatment/exercisesafe-movement/osteoporosis-exercise-for-strong-bones/>.

United States. National Institutes of Health. National Osteoporosis Foundation. "Osteoporosis Exercise for Strong Bones." <https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health>.

As with loss of muscle mass, bone strength starts to decline earlier than you might imagine, slipping at an average rate of 1% per year after age 40. Over 10 million Americans have osteoporosis, which is defined by weak and porous bones, and another 43 million are at risk for it.

Numerous studies have shown that weight-bearing exercise can help to slow bone loss, and several show it can even build bone. Activities that put stress on bones stimulate extra deposits of calcium and nudge bone-forming cells into action. The tugging and pushing on bone that occur during strength and power training provide the stress. The result is stronger, denser bones.

Even weight-bearing aerobic exercise, like walking or running, can help your bones, but there are a couple of caveats. Generally, higher-impact activities have a more pronounced effect on bone than lower impact aerobics. Velocity is also a factor; jogging or fast-paced aerobics will do more to strengthen bone than more leisurely movement. And keep in mind that only those bones that bear the load of the exercise will benefit. For example, walking or running protects only the bones in your lower body, including your hips.

By contrast, a well-rounded strength training program that works out all the major muscle groups can benefit practically all of your bones. Of particular interest, it targets bones of the hips, spine, and wrists, which, along with the ribs, are the sites most likely to fracture. Also, by enhancing strength and stability, resistance workouts reduce the likelihood of falls, which can lead to fractures.

To learn more about the benefits of strength training, buy Strength and Power Training for All Ages, a Special Health Report from Harvard Medical School.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

There are two types of osteoporosis exercises that are important for building and maintaining bone density: weight-bearing and muscle-strengthening exercises.

Weight-bearing Exercises

These exercises include activities that make you move against gravity while staying upright. Weight-bearing exercises can be high-impact or low-impact.

High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises. If you’re not sure, you should check with your healthcare provider.

Examples of high-impact weight-bearing exercises are:

Dancing
Doing high-impact aerobics
Hiking
Jogging/running
Jumping Rope
Stair climbing
Tennis

Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises. Examples of low-impact weight-bearing exercises are:

Using elliptical training machines
Doing low-impact aerobics
Using stair-step machines
Fast walking on a treadmill or outside

Muscle-Strengthening Exercises

These exercises include activities where you move your body, a weight or some other resistance against gravity. They are also known as resistance exercises and include:

Lifting weights
Using elastic exercise bands
Using weight machines
Lifting your own body weight
Functional movements, such as standing and rising up on your toes

Yoga and Pilates can also improve strength, balance and flexibility. However, certain positions may not be safe for people with osteoporosis or those at increased risk of broken bones. For example, exercises that have you bend forward may increase the chance of breaking a bone in the spine. A physical therapist should be able to help you learn which exercises are safe and appropriate for you.

Download Acrobat Reader