Exercise for Bone Health and Osteoporosis Prevention

Bone mass is built during childhood and peaks in early adulthood, but maintaining strong bones remains important throughout life.

Bone density gradually declines with age in both men and women. In women, bone loss accelerates after menopause due to the decline in oestrogen levels.

The good news is that regular exercise can help slow this process. Weight-bearing and resistance exercises place healthy stress on the bones, stimulating specialised bone-building cells (osteoblasts) to form new bone tissue. Over time, this helps maintain or improve bone strength and density while also increasing muscle strength and reducing the risk of falls and fractures.

Three Key Types of Exercise for Bone Health:

1. Weight-Bearing Exercise

Activities performed on your feet that require you to support your own body weight against gravity. Higher-impact activities provide the greatest stimulus for bone health where appropriate. Examples include jumping, jogging, skipping, stair climbing, dancing and step-ups.

Aim to include weight-bearing activities most days of the week where appropriate.

2. Progressive Resistance Training

Exercises that involve working your muscles against resistance, with gradual increases in the load over time to build bone and muscle strength. Examples include squats, lunges, deadlifts, rows, chest press and shoulder press. Using free weights (e.g. dumbbells), machines at the gym or resistance bands can all be effective.

Aim to perform strength training at least twice per week.

3. Balance Training

Balance exercises should progress to a level that challenges your stability and may include:

• Static balance (standing on one leg, heel-to-toe)
• Movement-based tasks (heel-to-toe walking, stepping over obstacles)
• Dual tasking (e.g., balancing while catching a ball)

Improving balance helps reduce the risk of falls, which are a major cause of fractures in older adults. Include balance exercises several times per week, particularly as you get older or if you have concerns about falls.

If you have osteopenia, osteoporosis or other health conditions, your exercise program may need to be modified. It is important to seek guidance from an exercise physiologist or physiotherapist before starting a new program.