We often think of exercise as something that keeps our hearts healthy or our weight under control. But did you know that moving your body also keeps your bones strong and healthy? Staying active is one of the best ways to prevent bone loss and reduce your risk of osteoporosis.
Why Exercise Matters for Your Bones
Bones are living tissue. They get stronger when you use them and weaker when you don’t. Regular movement helps your bones stay dense and firm by encouraging your body to build more bone tissue. It also strengthens the muscles that support your bones, improving balance and coordination to help prevent falls and fractures.
The Best Types of Exercise for Bone Health
- Weight-bearing exercises: Activities like walking, jogging, dancing, or climbing stairs make your body work against gravity, helping your bones grow stronger.
- Resistance training: Using light weights, resistance bands, or even your own body weight (like push-ups or squats) helps strengthen both muscles and bones.
- Balance and flexibility exercises: Yoga, tai chi, and stretching help improve posture and coordination, lowering the chance of falls.
How Each Type Helps
- Weight-bearing: Builds bone density in the legs, hips, and spine — key areas most affected by osteoporosis.
- Resistance: Strengthens the muscles that protect and stabilise bones, making daily movements safer and easier.
- Balance and flexibility: Keeps you steady and confident when walking or turning, especially as you age.
Tips to Get Started Safely
- Start slowly if you haven’t exercised in a while.
- Wear comfortable, supportive shoes.
- Aim for at least 30 minutes of movement most days.
- Talk to your doctor before beginning new exercises, especially if you already have weak bones or joint pain.
Make It a Daily Habit
You don’t need to join a gym — small steps count. Take the stairs instead of the lift, walk the dog, or dance while cooking. Consistency matters more than intensity.
Strong bones aren’t built overnight, but with regular activity and the right nutrients, you can protect them for years to come.
References
https://www.bonehealthandosteoporosis.org/patients/treatment/exercisesafe-movement/#
https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060#
