Include exercise that loads your bones
Appropriate loading helps maintain bone strength as you age.
The number, drawn
Combine weight bearing, resistance and balance exercise for bone health
Why it matters
Bones respond to the forces created by supporting your weight and by muscles pulling on them. NIH recommends combining activity on your feet with resistance and balance work for bone health. This complements general fitness, especially if most of your exercise is swimming or cycling.
How to do it
- Include walking, stairs or dancing as your abilities allow.
- Keep resistance exercise in your weekly routine.
- Choose the amount of impact to match your bone health and physical ability.
With osteoporosis, a previous fragility fracture or low bone density, ask a clinician which loading and impact are suitable.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
5 minutes
Sort your usual activities into movement on your feet, resistance work and balance; note any gaps and questions about what your bones can safely tolerate.
15 minutes
Read the NIH examples and sketch a weekly mix; if you have low bone density, a fracture history or physical limitations, request advice before adding new loading.
A plan
Give your weekly activity a bone health check
- Stage 1: Review your current activities and any bone health or mobility restrictions.
- Stage 2: Ask a clinician about suitable loading if you have osteoporosis, low bone density or a fracture history.
- Stage 3: Include appropriate movement on your feet alongside resistance and balance work.
- Stage 4: Build gradually within your abilities and review the plan if symptoms or circumstances change.
In real life
- If suitable for you, combine walks on your feet with resistance work rather than relying only on swimming.
- Ask which strength and balance exercises suit you if you have osteoporosis or a previous fragility fracture.
Watch out for
- Common mistakeStarting high-impact exercise such as running without checking may be unsuitable for fragile bones, so ask about safe loading first.
- Common mistakeAssuming swimming covers every bone health need misses weight bearing activity, so discuss a suitable mix.
Trusted guides
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- NIAMS bone health guidance and NHS osteoporosis prevention recommendations
- The number
- Combine weight bearing, resistance and balance exercise for bone health (NIAMS, NIH, 2023)
- Tier 1 guidelineExercise for Your Bone HealthNIAMS, NIH, 2023
- Tier 1 guidelineOsteoporosis: PreventionNHS, 2022
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.