By Mary Myers | Published: August 25, 2015 | Last Updated: September 30, 2015 It seems like every time I turn on the television, I am seeing another commercial that is telling me about osteoporosis and how to prevent it. They all start out the same way and end up selling you some sort of pill to prevent the bone disease. (Who else is tired of being bombarded by pills on TV? Show of hands…) It’s almost funny that people are buying into these drugs when there are free and completely natural ways to prevent osteoporosis. I’m not saying that you shouldn’t take calcium supplements as you get older; I just want to point out that you should do all you naturally can to strengthen your bones instead of leaving it all up to drugs! No matter how old you are, it is never too late for Caltrate…um, I mean exercise… There are a few great exercises that will help to strengthen your bones and prevent osteoporosis from entering your body. These exercises will also help to prevent falls and other injuries, as well as improve flexibility and your overall health. So when you exercise to prevent bone disease, and get all those great things in the process. The best types of exercises to prevent osteoporosis are weight bearing (also known as load bearing) exercises. These are exercises that use weights while doing regular fitness moves. Here are some examples of exercises that you can incorporate weights into: Squats: Do these as you regularly would, (feet wide apart, sitting down as low as you can without actually sitting on anything) and include a barbell. You don’t need heavy weights to make this work, but you don’t want to go too light either. Make sure that each side of the barbell has equal weights, and place it on the back of your shoulders. Do the squats slowly and carefully. Lunges: Do these as you normally would, (push off from front heel that is planted firmly on the ground and rest the back leg on the ball of the foot, keeping the back straight) and follow the instructions given for squats. Gym Weight Machines: Any local gym will have machines designed for weight bearing. You should be able to adjust the weight at each machine to suit your needs. I recommend doing all of the machines, but especially the ones that work out your back and shoulders. Ask your personal trainer or an expert who works at your gym about any other weight bearing exercise you can do at the gym or at home that will help prevent osteoporosis. You should also be doing cardio regularly, such as walking, running, aerobics, or sports. Activities and exercises that aren’t as effective in preventing bone disease are: water aerobics, swimming and cycling. Remember to consult your doctor before starting any new fitness routine. You probably hear this all the time, but please follow those instructions – your doctor will be able to give you valuable information that could prevent you from injuring yourself.