Be Bone Strong: The Exercise Basics for Staying Healthy

Be Bone Strong: The Exercise Basics for Staying Healthy – Maintaining strong, healthy bones is essential at every age—but especially as we move through midlife and beyond. The good news: you don’t need complicated routines or hours in the gym to support your bone health. A few consistent habits can make a meaningful difference in bone density, strength, and long‑term mobility.

Below are three evidence‑based movement categories that help build and maintain strong bones.

Resistance (Strength) Training: 2–3 sessions per week

Goal: Build muscle and place healthy, controlled stress on bones.

Strength training is one of the most effective ways to stimulate bone growth. When muscles pull on bones, the body responds by reinforcing bone tissue.

Examples:

• • • Squats
    • Lunges
    • Resistance bands
    • Weight machines
    • Dumbbells
    • Carrying groceries or weighted bags

Weight‑Bearing Activity: 5–7 days per week

Goal: Use gravity to help maintain bone strength.

Weight‑bearing exercises require your body to work against gravity while staying upright. These activities help slow bone loss and support balance, coordination, and cardiovascular health.

Examples:

• • • Walking
    • Hiking
    • Dancing
    • Pickleball
    • Tennis

Impact Activity (if safe for you): 5–10 minutes, 2–3 times per week

Goal: Provide an additional stimulus for bone growth.

Short bursts of impact can further stimulate bone remodeling. These movements should be added gradually and only if appropriate for your health status.

Examples:

• • • Hopping
    • Jumping
    • Skipping
    • Light jogging

Important Safety Note

If you have osteoporosis, a history of fractures, balance concerns, or other medical conditions, speak with your healthcare provider before beginning impact exercise. Your PPMA care team can help you determine what’s safe and effective for your body.

Final Thoughts

Strong bones are built through consistency—not perfection. Small, regular steps can significantly improve bone density, strength, and confidence in movement. If you’re unsure where to start, our PPMA team is here to help you create a safe, personalized plan.

Meg’s Corner

Our registered dietitian nutritionist, Meg Tancredi, is available for in-person and Zoom consultations. You and Meg will work as a team to improve your health, based on your lifestyle and needs. Meg blends science, psychology, and humor to guide sustainable change—offering practical, compassionate support rooted in progress, not perfection.

Click to learn more about Meg.