Non-Walking Weight Bearing Exercises

Weight-bearing exercise can be anything from running to strength training. As long as you are standing up and working against gravity, you are doing weight-bearing exercise. Walking is an excellent way to exercise, but the body needs variety to stay healthy, and there are many other things you can do.

  1. Cardiovascular Exercise

    • Weight-bearing exercise helps prevent osteoporosis. The stress put on your bones during this type of activity causes the bones to maintain their density. Walking can sometimes put too little stress on the bones to be effective, and swimming definitely won't do it. Some exercises, like jumping rope or running, may put too much stress on your body and result in joint injuries.

      You should work with your doctor or a personal trainer to decide what an appropriate amount of stress for you is, or err on the side of caution and stick to anything that feels like moderate-intensity exercise that doesn't leave you with aching knees or hips the next day. Hiking, sports, jogging, aerobics classes and dance may all be appropriate cardio exercise for you. Choose what you like to do and do it consistently.

    Resistance Training

    • Strength training can be done using just gravity's natural resistance or with weights or bands to provide additional resistance. Although some form of physical activity should be done daily, preferably for 30 minutes or more, strength training should only make up three days of this, though advanced exercisers and bodybuilders can do more.

      Exercises like push-ups and chest flyes for the pecs, rows and pull-ups for the lats, lateral raises and overhead presses for the deltoids, and lunges and squats for the legs will put stress on your body to strengthen your bones and muscles. If you are unfamiliar with these exercises, get a fitness professional to show them to you; it is easy to do them incorrectly just by watching someone else do them. This can be dangerous and ineffective.

      One exercise per body part per workout is enough. Two sets of 12 to 20 reps will build lean muscle. Three to four sets of eight to 10 reps will build large muscles. Four or more sets of two to six reps will improve maximal strength, or the maximum amount of weight you can lift. Always warm up and cool down by marching in place for five minutes before and after a workout to allow your body to adjust to the exercise.

    Tips

    • You may wish to buy an introductory package of sessions with a personal trainer to learn proper exercise form. Doing exercises incorrectly can lead to injuries. A personal trainer can also help you select the appropriate weight for each exercise and modify them to your personal limitations and goals.

      Typically, you should choose a weight that will cause your muscles to reach fatigue on the last repetition, but not before. You should also not feel the need to "cheat" or break form to finish your reps. It may take some time to figure out what you're capable of lifting. Of course, as you get stronger this will change. You may even find on some days you will be able to lift more or less than you recently could. Do not fight your body. Do what you can do that day.