The Best Exercises for Bone Health

Marilyn Nylen
Jan 8
3 min read

middle-aged women lifts a hand weight to help build bone health

Building Strong Bones From the Inside Out

Strong bones are essential for living well at every stage of life. Bone health affects balance, posture, mobility, and is essential for injury prevention; yet it’s often overlooked until problems arise. The good news? The right kinds of exercise can help maintain and even improve bone density, while also supporting joint health and overall vitality.

In this month’s blog, I discuss how exercise supports bone health, which types are most effective, and who should take extra care before beginning a new routine.

How Exercise Supports Bone Health

Bones are living tissue. When you place healthy stress on them through movement, your body responds by strengthening them. This process is especially important as we age, since bone density naturally declines over time.

Exercise also helps by:

Strengthening muscles that support and protect bones
Improving balance and coordination
Reducing fall risk
Supporting joint stability and posture

The Best Types of Exercise for Strong Bones

According to the American Academy of Orthopedic Surgeons, the best types of exercise for preventing bone loss and stimulating bone growth are weight-bearing activities and strength training.

1. Weight-Bearing Exercise

These activities help strengthen your bones by forcing your body to work against gravity:

Brisk walking or hiking
Stair climbing
Dancing or Low-impact Aerobics
Jogging
Jumping rope
Tennis, badminton, ping pong, and pickleball
Team sports, such as basketball, soccer, and volleyball

NOTE: Always speak with your doctor before beginning a new exercise program.

If you are frail or have thinning bones, you may need to avoid higher-impact activities like jogging or jump roping. The good news is that even moderate weight-bearing activities can make a meaningful difference over time when performed consistently.

2. Strength Training

By incorporating resistance with movement, these exercises increase muscle mass, joint support, and functional strength for daily activities:

Free weights or machines
Resistance bands
Bodyweight exercises (squats, lunges, wall push-ups)

NOTE: The American Academy of Orthopedic Surgeons recommends doing strength training for each major muscle group at least twice a week, with a full day of rest between sessions.

Important Safety Considerations When Starting a New Exercise Program

As previously noted, be sure to speak with your physician before starting a new exercise program, especially if you have experienced any of the following:

A diagnosis of osteoporosis or osteopenia
A history of fractures
Chronic joint, spine, or disc conditions
Cardiac issues, neurological conditions, or autoimmune disorders
A return to exercise after surgery or a long period of inactivity

Beyond Exercise: Essential Elements for Lifelong Bone Health

In addition to weight-bearing exercise and strength training, a balanced, calcium-rich diet, adequate Vitamin D intake, and a healthy lifestyle (avoiding excessive alcohol and nicotine) are essential for lifelong bone health. As a sports nutrition specialist and four-season athlete, I am happy to share my knowledge and experience with you.

Strength for Today and the Future

Bone health isn’t about pushing harder; it’s about moving smarter. I am here to guide and support you with a customized exercise program. Contact me to discuss your fitness training goals and learn how we can work together to build a stronger, healthier, and happier you!

Personal Fitness Coaching in Concord, NH

One of the best ways to ensure your exercise program is safe, effective, and aligned with your body’s specific needs is through personal fitness training. As a certified strength coach and fitness trainer, I help clients build strength safely and effectively at my practice in Concord, New Hampshire.

My personalized sessions: