These are exercises that require people to be on their feet, and where gravity is exerting a force. Walking, jogging, dancing, climbing up and down the stairs, weight training and playing sports such as tennis, handball, volleyball and basketball are some examples of weight-bearing exercises. It is best to try an activity with a strain level that is neither too low, as this can only inhibit the bones from getting stronger, nor too high, as this can cause an injury. Performing routines or tasks that are new to the body will bring benefits as the body adjusts to an activity that has a variety of forces and loads.
High-impact activities include aerobics, jumping and running provide more positive effects on the bones, as these can quickly improve bone strength. Not everyone can perform such activities, particularly those who have joint problems or other medical conditions. For unfit or inactive people, starting with a low-intensity exercise, such as walking or jogging, is advisable before increasing the intensity of activity.
Certain everyday activities can also improve muscle strength such as walking some of the way to work, using the stairs instead of the lift, and including some exercise while walking.