Exercise for Bone health is crucial at every stage of life. While we often associate osteoporosis and bone loss with older adults, maintaining strong bones is something we should all prioritise—whether you’re in your 20s or your 70s. The good news? One of the most effective ways to build and maintain healthy bones is through the right kind of movement.
Why Exercise Is Essential for Bone Health
Our bones are living tissues that constantly renew themselves. Bone cells are continuously broken down and rebuilt through a natural process called bone remodeling. The rate of this turnover changes as we age:
- Ages 0–25: Bone growth outpaces bone loss, helping build peak bone mass.
- Ages 25–50: Bone remodeling remains in balance—growth equals loss.
- Age 50+: Bone loss gradually exceeds bone growth.
However, this process doesn’t happen on its own. For bones to regenerate effectively, they need two key ingredients: adequate nutrition and appropriate physical loading.
If you’re physically inactive—even in your 30s or 40s—your body may reduce bone mass because it sees no need to maintain it. On the flip side, if you’re older and regularly engage in the right kind of exercise, your bones can respond by getting stronger and denser, despite the natural aging process.
Top Bone Strengthening Exercises You Can Start Today
To stimulate bone growth, exercise needs to place more demand on your bones than your regular daily activities. That means walking around the office won’t cut it—you need to challenge your body a bit more.
Effective bone-strengthening exercises include:
- High-impact movements such as jumping, skipping, or fast-paced walking.
- Resistance training like lifting weights, using resistance bands, or doing bodyweight exercises (e.g., squats or push-ups).
- Short, intense efforts: For bones, how hard you work matters more than how long. For instance, doing just 10 big jumps three times a week can improve bone density at the hip.
Is Exercise Safe for People with Osteoporosis?
Absolutely. In fact, targeted exercise is one of the best ways to manage and even improve bone density in individuals with osteopenia or osteoporosis. That said, it’s essential to approach exercise with care.
If you’re at risk of osteoporosis or have already been diagnosed, consult with a qualified health professional before starting a new program. They can ensure your exercise plan is both safe and effective.
👉 Take a free bone health self-assessment with Healthy Bones Australia
Tips for Safe Bone-Strengthening Exercise
- Ease into it: If it’s been years since you’ve done impact-based movements like jumping, start gradually. Build strength and confidence over time.
- Allow for rest: Bone adaptation happens during recovery. Take at least one rest day after heavy or high-impact sessions.
- Listen to your body: Discomfort and challenge are normal; pain is not. Modify exercises as needed.
Need Help Getting Started?
Our team of experienced physiotherapists are experts in exercise prescription. Whether you’re looking to improve your bone density, stay active as you age, or reduce your risk of injury, we can create a personalised plan that suits your needs and goals.
Book an appointment today to take the first step toward stronger, healthier bones.