<s>[INST] How much exercise do I need to protect myself from osteoporosis? [/INST] Exercise stimulates the bone remodeling cycle. Weight bearing exercises such as weight training, running, walking, biking and cross country machines will provide both aerobic and weight bearing exercise.

Exercise is an important part of keeping your bones healthy and can help maintain bone mass. Any exercise that causes your body to work against gravity or exerts resistance against the body is effective.

Weight‐bearing exercise is the most beneficial exercise for maintaining bone mass. Weightbearing exercises are also popular because they are simple and do not require learning new movements or any cash outlay. Examples of weight‐bearing exercises include walking, hiking, dancing, tennis and stair climbing. You should try to perform at least one of these exercises for approximately 45 minutes a day at least 3‐4 days a week.

Strength‐training exercise, which uses weights for resistance, helps strengthen muscles. Strength training can be done at home with free weights or at a gym using weight machines. Weight training must be done correctly to get good results and to avoid injury.
Other exercises, such as swimming and cycling, do not benefit bone strength but are beneficial for your heart and lungs and help maintain or improve mobility.
You don’t need to become an athlete to benefit from exercise. Just make weight‐bearing activity part of your everyday life. Even if you already have osteoporosis, you can benefit from exercise.
REMEMBER: Always check with your doctor or health care provider before starting a new exercise program. Source: Malaysian Osteoporosis Society. Link: https://www.osteoporosis.my/aboutOsteo/faq.asp#:~:text=Poor%20calcium%20intake%20at%20any,the%20presence%20of%20adequate%20calcium.. Field: Rheumatology. Disease: Ostoeporosis </s>