Which Exercises Build Bone Density? Weights vs. Walking

The exercises that do the most for your bones are resistance training with weights or bands and weight-bearing activities like walking and stair climbing, with impact work added carefully. Together they're a cornerstone of bone and joint health after 60.

One topic that comes up fairly regularly with my clients is the topic of bone density. There's a reason for concern. In the United States, a 2014 study estimated that 44% of adults over age 50 have osteopenia, and worldwide, 1 in 3 women and 1 in 5 men over 50 are expected to experience an osteoporotic fracture. Oftentimes people feel hesitant to go on medication for this condition because of the side effects. What many people don't realize is that exercise can slow bone loss and even modestly increase bone density!

Does Walking Help Bone Density?

Yes, walking and other weight-bearing exercise can help maintain bone density.

Impact on bone density: Weight-bearing exercises, such as walking, jogging, dancing, and climbing stairs, force your bones to support the weight of your body against gravity. This stimulates bone-forming cells (osteoblasts) and helps maintain or even increase bone density.

Why it works: When you engage in weight-bearing activities, the bones respond to the mechanical stress by remodeling and becoming stronger. The stress signals the bones to retain minerals like calcium, which strengthens their structure.

Is Strength Training Good for Bone Density?

Yes, and it's especially helpful for the hips and spine.

Impact on bone density: Lifting weights or using resistance bands places stress on muscles and bones, stimulating the growth and strengthening of bone tissue. This is especially effective for increasing bone density in areas prone to fractures, such as the hips and spine.

Why it works: The pulling action of muscles on bones during resistance training stimulates the production of new bone tissue. Over time, this can help slow bone loss and even reverse bone density decline in certain areas. The weight needs to be challenging, though. Here's how heavy you should lift to see results.

High-Impact vs. Low-Impact Exercise

High-impact activities: Exercises like running, jumping, or plyometrics provide more intense bone-loading forces, which are highly effective for building bone density, particularly in weight-bearing bones like the legs, hips, and spine. If you have osteoporosis or fragile bones, get guidance from your doctor or a qualified trainer before adding jumping or plyometrics.

Low-impact activities: While activities like walking or swimming are still beneficial for overall health, they have a more moderate impact on bone density compared to high-impact exercises. However, for those with fragile bones or joint issues, low-impact exercises can still help maintain bone health without putting too much strain on the body.

How Does Exercise Build Bone?

Constant renewal: Bones are living tissues that undergo continuous remodeling throughout life. Exercise increases bone turnover by enhancing the removal of old bone (resorption) and the formation of new bone. This process keeps bones dense and strong.

Age-related bone loss: As people age, bone density naturally declines. Regular exercise can slow down this process and help prevent conditions like osteopenia and osteoporosis, which weaken bones.

Can Exercise Replace Osteoporosis Medication?

No. If you already have osteoporosis, exercise works best alongside the treatment your doctor recommends, not instead of it. Still, exercise is a medication-free way to help build bone density while giving your body the added benefits that come with exercise! (If you're weighing calcium and vitamin D too, I cover bone density supplements and exercise in another post.) Just one more reason to get the sneakers on and head outside!

Questions for the Trainer

How do I stay motivated to work out?

Staying motivated to exercise regularly can be challenging, but there are several strategies to help you stay on track:

Set clear, realistic goals: Break down your larger fitness goals into smaller, achievable milestones. For example, aim to walk for 20 minutes three times a week and gradually increase from there.

Find activities you enjoy: Choose exercises that you actually like doing, whether it's walking, swimming, dancing, or strength training. Enjoying the process makes it easier to stick with it.

Create a routine: Schedule exercise sessions into your day, just like appointments. Having a set time for your workout builds a habit.

Track your progress: Keep a journal or use a fitness app to track your progress. Seeing improvements, no matter how small, can boost your motivation.

Mix things up: Avoid boredom by varying your workouts. Try new exercises, work out in different locations, or include different types of activities, such as strength, balance, and flexibility training.

Work out with a friend or trainer: Having someone to exercise with can make workouts more fun and hold you accountable. That's a big part of why people love small group training. A trainer can also help you stay motivated with personalized programs and encouragement.

Celebrate your successes: Reward yourself for meeting your goals — whether it's with a treat, a new workout outfit, or simply acknowledging how far you've come.