Bone Health & Exercise
Exercise Helps Build a Stronger, More Resilient Musculoskeletal System
Bones are living tissue. The way you move, load your body and maintain muscle strength matters to bone health — and to your ability to prevent falls and fractures.
WHY BONE HEALTH MATTERS
Bone mass changes across the lifespan, and osteoporosis makes bones weaker and more likely to fracture. Women are especially affected as they age, but bone health matters for everyone. Exercise cannot replace medical evaluation or osteoporosis treatment when it is needed, but it is an important part of protecting bone, muscle, balance and function.
THE THREE EXERCISE PIECES THAT MATTER
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Weight-bearing activity: Activities performed on your feet — such as brisk walking, stair climbing, dancing and some sports — place force through the skeleton.
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Resistance training: Weights, machines, resistance bands and body-weight exercises challenge muscles and also place stress on bones.
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Balance training: Better balance and coordination help reduce the chance of falling — an essential part of fracture prevention.
WALKING IS GOOD — BUT IT IS NOT THE WHOLE PROGRAM
Walking is excellent for cardiovascular health and is weight-bearing, but a complete bone-health program should also include progressive resistance training and balance work. Muscle strength matters because stronger muscles support joints, improve function and help you respond when you lose your balance.
IF YOU HAVE OSTEOPOROSIS
Exercise is still important, but the program may need modification. High-impact activities and movements that place sudden or excessive strain on vulnerable bones may not be appropriate for everyone. People with diagnosed osteoporosis, prior fragility fractures or significant spinal changes should get individualized guidance about safe loading and movement.
SUPPORT YOUR BONES BEYOND EXERCISE
Bone health is also influenced by nutrition, vitamin D and calcium status, smoking, alcohol, medications, hormones, medical conditions and fall risk. Exercise is one important piece of a larger picture.
THE BOTTOM LINE
Protecting your bones is not just about bone density. It is also about building the muscle, balance and movement capacity that help keep you active and reduce the chance of a serious fall. Load your bones. Strengthen your muscles. Train your balance.
RELIABLE RESOURCES
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