Weight lifting can increase bone density.
Low bone density can increase the chance of bone fractures after a fall, particularly in older women. Pregnancy and menopause can both significantly decrease the density of a woman's bones as well. Many people with low bone density believe that exercise increases their chances of a fracture. However, according to the Mayo Clinic, weight-bearing exercise can actually raise bone density and decrease fracture risk.
Strength Training
Strength training using weight machines, free weights and resistance bands can help increase muscle strength and bone density in the upper spine and arms. Strength training exercises for improving bone density must load the bone along its length. According to Stumptuous, squats, push-ups, bench presses and overhead presses all fit this requirement. People with a low existing physical fitness level may begin by using unweighted exercises, then move to doing the same exercises with weights.
Impact Exercise
Impact exercise, such as jumping, running, walking or climbing stairs, can also put weight on the bone and encourage it to become more dense. According to Stumptuous, just one bout of high-impact exercise can cause a slight increase in bone growth. The Mayo Clinic notes that people with existing osteoporosis should avoid very high impact exercise, which can increase spine compression; in favor of stair climbing, low-impact aerobics, or similar exercises. People without existing problems can use high-impact techniques, however.
Outdoor Work
Many forms of physical labor, especially those done outside, combine strength training and impact exercise. For instance, gardening or heavy cleaning require lifting, bending and sometimes climbing. For many people, this type of exercise works better than a traditional physical fitness program, because it's easier to integrate into daily life. People with existing bone density problems should discuss any work they do with a doctor before increasing intensity, since it can be harder to monitor bone stress during this type of activity.
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