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Exercise for Strong Bones: What to Do and How Often

resistance training midlife bone health


In this blog post, I’m diving into some key insights on exercise and bone health.

 

I often get asked, what exercise is best for my bones? How often should I be doing it? 

 

Let me start this conversation by saying this: all types of exercise and movement create strain on bones and may contribute to the prevention of bone loss with age. Doing something is always going to be better than nothing. 

 

Exercise helps bones really in two ways: with improving bone density and reducing the risk of falls and fractures. 

 

This is what the research shows us: 

 

Exercise improves bone density:

  • Resistance exercise improves bone mineral density

  • Walking briskly 4-5 times per week improves bone density

  • Aquatic exercise helps prevent the loss of bone density


Exercise reduces falls and fractures

  • Exercise that is multi-modular (has aspects of flexibility, agility, adaptability and balance) reduces falls and fractures

  • Walking alone does not improve osteoporosis fractures


Strength and balance training reduces the risk of falls and should be done at least twice a week. My patients are often surprised when I share with them this research, as they assumed it would be doing it 4-5 times a week and they simply do not have time to incorporate that into their schedule. This is another great example of how knowing the research is so empowering! We can find some time to commit to 30 minutes of strength/balance training twice a week. 

 

When it comes to exercising for bone strength, progressive muscle resistance training (8–12 repetitions at increasing intensity) is ideal.

 

So what can this look like?


  • Start with a weight that feels challenging but allows you to complete 8–12 repetitions with good form.

  • As the exercise becomes easier, increase the resistance (e.g., move from 5 lbs to 7 lbs dumbbells or increase resistance bands).

  • For bodyweight exercises, add resistance (e.g., wear a weighted vest for squats).


You can also enhance time under tension. This would look like the following:

 

  • Slow down the movement to increase muscle engagement (e.g., lowering into a squat over 3–4 seconds instead of 1–2 seconds).

  • Add isometric holds (e.g., pausing at the bottom of a squat or deadlift for 3 seconds before returning to the start).


Thirdly, you can progress to more challenging movements once an exercise has become easy for you (doing the more advanced version). Here is what that can look like: 


  • Move from wall push-ups → knee push-ups → full push-ups

  • Move from bodyweight squats → goblet squats → barbell squats

  • Move from assisted lunges → unassisted → weighted lunges.


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