Weight-Bearing Activities for Children

Children probably think more about their next play date than osteoporosis. When children engage in weight-bearing activities, they can build bone density and possibly protect themselves from osteoporosis later in life. Osteoporosis is a disease characterized by thin bones that can easily fracture. The National Institutes of Health urges adults to set a good example for children by modeling good eating habits and engaging in weight-bearing activities themselves.

Competitive Sports

• Soccer is a weight-bearing exercise.

  Urge your kids to play soccer, tennis or football. Sign them up for baseball, basketball or hockey. Running is a weight-bearing exercise, and any game or activity that includes children pounding their feet on the ground helps build muscle and promotes bone density. Almost any sport is considered weight bearing except for bicycling or swimming, according to the National Institutes of Health. As an added bonus, playing outside allows kids to soak up vitamin D from the sunshine, which may promote bone health.

Yard Work

• Pushing a wheelbarrow is considered a weight-bearing activity.

  The kids might not want to hear it, but heavy yard work can help build strong bones. Tugging out the root systems of unwanted garden invaders and wielding a rake to round up fallen leaves can count as weight-bearing activities. Pushing a lawnmower, if your child is old enough and responsible enough, can help build strong bones, along with other household tasks, such as vacuuming or moving furniture. The next time your children complain about doing yard work, tell them they're building strong bones.

Non-competitive Activity

• Ballet can help children build strong bones.

  Children uninterested in competitive sports can still reap the advantages of weight-bearing activities. They can take jazz dance or ballet lessons, gymnastics classes or even just jump rope. Research shows that children don't make decisions based on what's good for them, according to NIH -- that's a parent's job. The agency says that adults can heavily influence children's behavior. So take the whole family for a hike or a walk to the park. Other non-competitive, weight-bearing activities include inline skating, skateboarding and age-appropriate weightlifting.

Other Considerations

• Drinking milk can help children consume their daily recommended amount of calcium.

  Children should engage in weight-bearing activities for at least 30 minutes a day, four days a week. Parents should also make sure that children consume adequate calcium. NIH recommends that children between the ages of 1 and 3 get at least 700 mg each day, and children 4 to 8 should get 1,000 mg each day. From ages 9 to 13, children should up their intake to 1,300 mg daily. Other minerals important for bone health include magnesium, zinc and vitamin D.