Bones get stronger with use. The UK National Health Service (NHS) osteoporosis prevention page says weight-bearing exercise, where your feet and legs support your weight, builds bone density, giving running, skipping, dancing, aerobics and jumping on the spot as examples. It points out that swimming and cycling don’t count as weight-bearing. It adds resistance exercise such as press-ups and weights, 700mg of calcium and 10 micrograms of vitamin D a day, not smoking, and 14 units or fewer of alcohol a week.
1. Weight-bearing exercise builds bone density — running, skipping, dancing, jumping. Not swimming or cycling.
2. Resistance exercise (press-ups, weights) strengthens bones too.
3. Calcium 700mg and vitamin D 10 micrograms a day — diagnosed with osteoporosis? Ask your GP before a new programme.
Exercise — NHS
| Type | What the source says | Worth noting (ours) |
|---|---|---|
| Baseline | Adults 19–64: 2.5 hours of moderate aerobic activity a week (cycling, fast walking) + strength on 2+ days (legs, hips, back, abdomen, chest, arms, shoulders) | Same as 150 minutes (our sum) |
| Weight-bearing | Feet and legs support your weight — running, skipping, dancing, aerobics, jumping on the spot; supportive footwear | Builds bone density |
| Over 60 | Brisk walking, keep-fit classes, tennis | — |
| Doesn’t count | Swimming and cycling aren’t weight-bearing | Good cardio, different bone load (ours) |
| Resistance | Muscle strength to boost bone — press-ups, weightlifting, gym equipment; ask an instructor if unsure | — |
| If diagnosed | Talk to your GP or specialist before a new exercise programme | — |
Food and lifestyle — NHS
| Type | What the source says | Worth noting (ours) |
|---|---|---|
| Calcium | Adults need 700mg a day from diet — leafy greens, dried fruit, tofu, milk, cheese, yoghurt | — |
| Vitamin D | All adults need 10 micrograms a day — oily fish, red meat, liver, egg yolks, fortified foods, supplements; consider a daily 10-microgram supplement | Helps absorb calcium |
| Sunlight | From late March or early April to end of September sunlight makes vitamin D; autumn and winter sun is too weak | UK latitude — Korea may differ (ours) |
| Smoking, alcohol | Stop smoking; 14 units a week or less, no bingeing | — |
Fitting it into a week — our example
Applied to a week: 30 minutes of brisk walking or dancing on Mon, Wed, Fri (weight-bearing), press-ups and light weights on Tue and Sat (resistance), and 30-minute walks on Thu and Sun make 150 moderate minutes and 2 strength days. If you love swimming, it covers cardio, but adding weight-bearing exercise fits the page’s point for bones (ours). The schedule is our example.
Check a week in weekly activity checker; strength moves in strength exercises for seniors; more on calcium and vitamin D in women’s bone health.
Checklist
- ☐ Weight-bearing exercise in the weekly plan
- ☐ Strength or resistance on 2 days
- ☐ Calcium 700mg, vitamin D 10 micrograms
- ☐ No smoking; 14 units a week or less
- ☐ Diagnosed? Ask your doctor first
Questions that remain
Can I run with osteoporosis?
The NHS only says to ask before starting a new programme once diagnosed; intensity is for your clinician.
Isn’t the page out of date?
It shows a review on 13 October 2022 with the next review due 13 October 2025, now passed. We reopened it on 20 October 2026 and found the same content.
Sources
- NHS — Osteoporosis — Prevention — source (reviewed 13 October 2022, next review due 13 October 2025 (passed when checked); checked 20 October 2026). 2.5 hours and 2 strength days, weight-bearing examples, over-60 examples, swimming and cycling excluded, resistance exercise, ask if diagnosed, calcium 700mg, vitamin D 10 micrograms, sunlight months, smoking and 14 units.
- Not read. NHS osteoporosis treatment pages; Korean intake standards.
- What we added. The “worth noting” column and the Korean everyday gloss.
Where to check further
- Bone density testing — check national screening eligibility.
Written on 20 October 2026. The content is from the source; the glosses are ours.
