Exercises to Strengthen Bones
HealthyLivingAfter60 Editorial Team
Reviewed by the HealthyLivingAfter60 Editorial Team
Key Takeaways
- ✅ Impact is Necessary: Bones need the stress of weight-bearing and impact exercises to stimulate new bone growth.
- ✅ Muscle Pulls on Bone: Strength training causes muscles to pull on bones, which also triggers bone strengthening.
- ✅ Swimming Won't Build Bone: While great for the heart, non-weight-bearing exercises like swimming and cycling do not improve bone density.
- ✅ Safety First: If you already have osteoporosis, high-impact exercises (like jumping) may be unsafe. Focus on strength training and balance.
Osteoporosis and low bone mass are major concerns for adults over 60, leading to fragile bones and a high risk of debilitating fractures. While calcium and vitamin D are important, they aren't enough on their own. Bones are living tissue that require physical stress to grow stronger.
This guide explores the specific types of exercise required to build and maintain bone density. We will outline safe, effective weight-bearing and muscle-strengthening routines that signal your body to deposit more minerals into your bones, keeping your skeleton resilient.
Increase in bone density possible with a dedicated strength and impact routine.
Of women over 50 will experience an osteoporosis-related fracture in their lifetime.
Recommended strength training sessions per week for bone health.
Wolff's Law: How Bones Grow
Bone remodeling is governed by Wolff's Law, which states that bone adapts to the loads under which it is placed. If you place stress on a bone (through impact or muscle pulling), specialized cells called osteoblasts build new bone tissue to handle that stress. If you are sedentary, the body reabsorbs bone tissue, making bones weaker.
This is why astronauts lose bone mass in zero gravity—there is no stress on their skeleton. To build bone on Earth, you must fight gravity through weight-bearing activities and lift weights to create muscular tension.
Myth vs. Fact
Myth: If I drink milk and take calcium, I don't need to exercise my bones.
Fact: Calcium provides the building blocks, but exercise provides the blueprint. Without the mechanical stress of exercise, the body will not deposit that calcium into the bones.
Expert Tip
From the Physical Therapist
Vary your movements. Bones respond best to unaccustomed stress. If you always walk, try adding some side-steps, walking backward, or light stair climbing to stress the bones from different angles.
| Exercise Type | Examples | Bone Benefit |
|---|---|---|
| Weight-Bearing (High Impact) | Brisk walking, hiking, dancing, stair climbing | Builds density in legs, hips, and lower spine |
| Strength Training | Lifting weights, resistance bands | Builds density in arms, wrists, spine, and hips |
| Balance Training | Tai Chi, single-leg stands | Prevents the falls that cause fractures |
| Non-Weight-Bearing | Swimming, cycling | Excellent for heart, but DOES NOT build bone |
Common Mistakes to Avoid
- Relying Solely on Walking: Walking is good, but it often isn't enough stimulus to build new bone in the upper body or spine. You must add strength training.
- Doing Dangerous Twists: If you have osteoporosis, avoid exercises that involve deep spinal twisting or forward bending (like toe touches), as they can cause compression fractures.
- Using Too Light Weights: To stimulate bone growth, the weight must be heavy enough to challenge the muscle. Pink 1-lb dumbbells are rarely sufficient.
- Ignoring Balance: Strong bones don't matter if you fall and break them. Balance training is a critical component of fracture prevention.
- High-Impact When Unsafe: Jumping or running is great for bones, but dangerous if you already have severe osteoporosis or joint issues.
The Bottom Line
To keep your skeleton strong, you must subject it to safe, consistent physical stress. A combination of weight-bearing aerobic activity and progressive strength training is the ultimate prescription for bone health.
Frequently Asked Questions
Can I reverse osteoporosis with exercise?
Exercise can halt bone loss and build some new bone (improving density by 1-3%), but it rarely completely reverses severe osteoporosis. It works best in conjunction with medical treatment.
Are push-ups good for bone density?
Yes, push-ups (even wall push-ups) are excellent for building bone density in the wrists and arms, which are common fracture sites.
Is yoga safe if I have osteoporosis?
Some yoga poses are excellent, but you must avoid poses that involve deep forward bending or extreme twisting of the spine. Inform your instructor of your condition.
How heavy should my weights be?
Choose a weight that you can lift with good form for 8 to 12 repetitions. The last few reps should feel difficult.
Does the elliptical machine build bone?
The elliptical is weight-bearing, so it's better than cycling, but because it is low-impact, it does not stimulate bone growth as effectively as brisk walking or jogging.
What should I do if I've already had a fracture?
You must consult a physical therapist before starting an exercise program. They will design a safe routine that avoids stressing the vulnerable areas of your spine.
Sources & References
- National Osteoporosis Foundation. (2022). Osteoporosis Exercise for Strong Bones.
- Mayo Clinic. (2021). Exercising with osteoporosis: Stay active the safe way.
- Harvard Health Publishing. (2020). Strength training builds more than muscles.
Table of Contents
Join Our Newsletter
Get weekly health tips delivered to your inbox.
HealthyLivingAfter60 Editorial Team
Our editorial team creates evidence-based educational content focused on healthy aging, nutrition, exercise, chronic disease prevention, and wellness for adults over 60. Content is reviewed for accuracy and supported by trusted medical sources.
Related Articles
Best Exercises After 60 for Overall Health
5 min read
Strength Training for Seniors: Complete Beginner's Guide
4 min read