More than 100 high quality scientific studies recommend exercise as one of the best methods to improve bone mass.
One such study [1] back in 2012 proved at the cellular level that bone forming cells release certain proteins which stimulate calcium deposition & bone formation in response to stretch induced by exercise.
There are many different types of exercises; some good for heart, some good for muscles. Research [2] shows that the following exercises help in increasing bone density and hence are good for bones:
1. Mind-body exercises: This involves focusing your mind on body movements and breathing. Examples of such exercise are yoga, tai chi, pilates, meditation and walking meditation.
2. Aerobic exercises: These exercises are meant to increase your heart rate and breathing so that your body consumes more oxygen. Walking, jogging, running, stair climbing, cycling, jumping rope and swimming are some of the best aerobic exercises.
3. Resistance exercises: Exercises involving body movements against some resistance are also good for bones. Examples of such exercises include squats, lunges, push ups, dead lifts, bench press, dumbells and resistance band exercises.
Incorporating some of these in your daily routine will help in keeping your bones healthy and strong.