Real Talk About Bone Health and Osteoporosis
Let’s Have a Real Talk About Bone Health
You might not think about how your bones work, but they’re working hard for you every single day. And just like the rest of your body, they need a little love and attention to stay strong—especially as you get older.
Why Exercise Matters for Your Bones
Your bones are living tissue. That means they’re constantly changing and responding to what you do—or don’t do. When you’re young, being active helps build bigger, stronger bones. But as the years go by, we naturally start to lose some of that strength.
The good news? Staying active can slow that loss down and even help strengthen your bones again. Movement also helps build the muscles that support your bones, which can reduce your risk of falls and breaks.
The Best Kind of Exercise for Bone Strength
Bones get stronger when you give them a reason to. That’s why it’s important to do two types of exercises:
- Weight-bearing and impact exercises
- Muscle-strengthening exercises
Tip: Bones like short bursts of effort. Think: a quick jog followed by a walk, or some short hops during a dance class. Loading it in a compression manner to give the proper stimulus for strength and growth.
Mixing it up with different moves, speeds, and directions is even better. Dancing, especially with hops, jumps, stomps, and taps, is a fun way to give your bones a challenge.
What Does “Weight-Bearing Impact” Mean?
It simply means doing something on your feet, where your body weight is pressing down through your bones. Add in a little bounce or jolt—like stepping harder, hopping, or jogging—and you’ve got “impact.”
There are three levels of impact:
🟢 Low-Impact
Great for beginners or if you’ve had spinal fractures.
- Walking
- Brisk walking
- Marching or stomping
- Climbing stairs
- Gentle heel drops
- Hill walking
🟡 Moderate-Impact
Good for bone-building if you’re able.
- Jogging or running
- Team or racket sports
- Skipping and hopping
- Small jumps
- Stronger heel drops or stomping
- Highland dancing
🔴 High-Impact
More advanced—but only if your body is ready.
- Basketball
- Volleyball
- Track and field
- Star jumps
- Tuck jumps
- Bigger jumps
“Can I Do This If I Have Osteoporosis?”
In most cases, yes—but with care.
- If you haven’t had spinal fractures, you can work your way up to moderate-impact exercise or strength train, learning proper form first.
- If you’ve had spinal fractures, it’s safest to stick with low-impact and bodyweight strength loading it slowly and gradually while consulting with your doctor.
- Feeling unsteady? Start with balance exercises. That’ll help keep you on your feet and reduce fall risk.
Even with osteoporosis, moderate-impact moves and strength training exercises with proper form gradually are usually safe—and they’re enough to help your bones get stronger. If you’re already doing high-impact workouts and feel great, you might be fine to continue—but it’s always smart to check with your doctor first.
Got painful joints or other health concerns? You might want to focus more on muscle-strengthening exercises instead to start.
How Much Should You Aim For?
- No spinal fractures? Try for 50 moderate impacts most days (e.g., 50 skips, hops, or jogs). Or/and a Good strength training program focused on muscle strength and growth.
- Have spinal fractures? Go for 20 minutes of low-impact movement most days. Basic strength training after being cleared by your doctor to do so.
- Can’t exercise regularly? Just avoid long periods of sitting. Stand up and be on your feet at least once an hour and push your comfort zone just a bit every time to be able to do more over time. You can probably start with bodyweight safely, such as sitting and standing, and wall/counter pushups.
Check for exercises on our YouTube channel:
https://www.youtube.com/@strengthsisters101LLC
Let’s Talk About Muscle-Strengthening
When your muscles pull on your bones, your bones respond by getting stronger. The more your muscles grow, the more they challenge your bones—and that’s a good thing!
You can do this with your own body weight, resistance bands, or traditional weights to start.
What Is “Progressive Muscle Resistance Training”?
This just means you’re slowly increasing how much work your muscles do over time—think lifting slightly heavier weights, or using stronger bands, gradually.
You’ll do these moves in sets of 8–12 repetitions when you start or you are using light loads/bands, until your muscles feel tired and you can’t do more than a couple extra reps with good form. That’s how you know they’re working hard enough to provide the necessary stimulus for strength and growth.
Bands are a great way to start, especially at home. But if you’re ready, working with a qualified trainer and adding some weights can be extremely helpful.
Try These Four Types of Strength Exercises
Each group targets different muscle areas that support your bones. Choose one from each category and progress when you’re ready.
SQUAT (legs and hips)
- Start: Sit-to-stand
- Next: Hands-free squat
- Dumbbell squat
- Advanced: Barbell squat
HINGE (glutes and lower back)
- Start: Glute bridge
- Next: Band-assisted Romanian deadlift
- Dumbbell Romanian deadlift
- Advanced: Barbell Romanian deadlift
PULL (back and arms)
- Start: Band-assisted row
- Next: Single-arm band row
- Dumbbell or Kettlebell row
- Advanced: Barbell row
PUSH (chest and shoulders)
- Start: Wall push-up
- Counter/stair pushup or band overhead press
- Next: Floor push-up or overhead press with dumbbells
- Advanced: Bench press/overhead press with barbell
But How Much Weight Is Too Much?
There’s no magic number. What matters most is how you lift. Use good technique, proper form, and if you ever feel strain, discomfort, or pain, stop! Adjust the weight or how you’re moving, and ask a pro if you’re unsure.
FAQs Frequently asked questions:
Q: Will all strength exercises build my bones?
Not exactly. Muscle-strengthening exercises help maintain your bone strength—but for improvement, your muscles need to progressively work harder over time. And your bones need loading!
Q: What about swimming or cycling?
These are great for your heart and muscles—but not your bones. Since they don’t involve weight-bearing impact, they’re not ideal for building bone strength. Try adding in a few jumps or weight-bearing moves to balance things out.
The Bottom Line
You don’t need to work out longer or do things you can not do—you just need to move smarter and choose the right exercises for your goal. By adding the right kind of exercise—both impact and muscle strengthening—you’re giving your bones what they need to stay strong and resilient, no matter your age.
If you can not do one thing, pick the one you can do and start there. Always look for what you CAN do. Ask for support from a good coach for safety if needed, and that’s an option for you.
You can book a Call with us to get to know us and see if we are the right match to work together, here:
https://strengthsisters101.com/book-a-free-discovery-call
You’ve got this 💪
Very straightforward and informative, worth keeping and referring to