“The way you move today helps protect your bones for tomorrow”—an osteoporosis specialist on four forms of exercise we should all be doing to offset aging

Taxes. Death. Rain on state holidays. Some things in life are inevitable—but becoming weaker and more frail as you age doesn’t have to be.

That's according to the Royal Osteoporosis Society (ROS), the U.K.’s largest national charity dedicated to improving bone health and beating osteoporosis.

This condition, associated with weakening bones and fractures, can affect everyone, but it is accelerated in women after the menopause due to falling levels of the hormone oestrogen.

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The ROS states bone density peaks around the age of 30 to 35 for most people, before a steady, natural decline.

That means 50% of all women and 20% of all men over 50 will break a bone because of osteoporosis.

But that's not to say weaker bones are inevitable.

“Strong bones aren’t just something to think about later in life,” says Julia Thompson, a senior osteoporosis specialist nurse working with the ROS.

“They’re living, dynamic tissues that respond to how we move at every age, from childhood right through to our 70s, 80s and beyond.”

Thompson says that, while calcium and vitamin D are important for bone health, exercise is one of the most powerful tools we have for building and protecting bone strength at any age.

She and the ROS recommend everyone incorporate four forms of exercise into their weekly routine to “create a lifelong foundation for healthier bones”.

Four forms of exercise to protect your bones as you age

Thompson says the magic formula for strong and healthy bones is a combination of exercises that involve weight-bearing movements, strength training, balance and posture.

“You don’t necessarily need a gym membership or complicated exercise routines to see the benefits,” she tells Fit&Well.

Instead, a weekly mix of brisk walking, a couple of strength sessions and a few minutes of balance practice can “make a meaningful difference”.

“Your bones are with you for life—and the way you move today helps protect them for tomorrow,” she adds.

Include these four ROS-recommended exercises in your weekly routine to keep your bones healthy and ward off osteoporosis as you age.

1. Weight-bearing exercises

“Weight-bearing exercises tell your bones to stay strong,” says Thompson.

These typically involve moving your feet, like walking, hiking, climbing stairs or running, so your bones support your bodyweight.

Incorporating light-impact movement, such as skipping, hopping or even just brisk walking, can also stimulate bone cells to renew and strengthen.

“In your 20s to 40s, impact training in the form of plyometric exercise, with moves like broad jumps and box jumps, can help maximize peak bone strength,” she says.

“In midlife, light-impact work helps maintain density and in older age, gentle, low-impact weight-bearing exercise continues to stimulate bone health and maintain mobility.”

Exercises to try: Thompson suggests marching on the spot, brisk walking, jogging, running, stair climbing, aerobics using a low step, skipping, hopping and even dancing, if appropriate for your fitness level.

2. Strength training exercises

Next, Thompson highlights the importance of “building the muscle that builds the bone” with regular strength training.

This can involve working your muscles against any force or load, whether that’s your own bodyweight, resistance bands, dumbbells and kettlebells.

“When muscles pull on bones, they send powerful signals for bones to strengthen,” she explains, adding that “stronger muscles mean stronger bones—the two systems work together”.

Stronger muscles will also improve posture and joint support, reducing strain on your spine and hips, while helping prevent falls by improving stability.

“Strength training also becomes increasingly important as we age because muscle naturally declines with age too,” she says.

Exercises to try: Thompson suggests aiming for two to three sessions a week, working all major muscle groups with exercises like squats, lunges, step-ups, wall push-ups, rows and everyday activities such as carrying grocery bags or gardening.

If you own dumbbells (or plan to buy some), you can follow our beginner strength training routine.

3. Balance exercises

Good balance and coordination can help reduce the risk of falls, which can lead to painful fractures that further restrict activity, especially for those with osteoporosis.

That's why it’s essential you hone this skill throughout life, from the time you first learn to walk through midlife and old age.

Combined with weight-bearing and strength-building exercises, balance training can help keep you on your feet for longer, further protecting your bone health as you age.

Exercises to try: Thompson recommends standing on one leg for a few seconds at a time, practicing heel-to-toe walking along an imaginary straight line and marching firmly on the spot with high knees.

4. Posture exercises

Good posture and body alignment isn’t just about standing tall—it can help protect your spine by reducing strain on your joints, muscles and tendons, says Thompson.

“This is especially valuable for anyone who has suffered a spinal fracture or is concerned about height loss associated with osteoporosis,” she adds.

Postural exercises strengthen the muscles that support your spine, they improve flexibility, reduce pressure on your joints and can even ease symptoms like back pain, indigestion and breathlessness that Thompson says can be linked to spinal changes.

“They also make everyday activities, from lifting shopping bags to sitting at a desk, far easier on your back,” she says.

Thompson advises performing posture exercises two to three days per week, either by enrolling in a Pilates or yoga class to engage in exercises that naturally promote a healthy posture, or performing gentle moves in an armless chair.

Exercises to try: Practice sitting upright, tucking your chin toward your chest or tilting it to the side to stretch and strengthen deep neck muscles. Draw your shoulders back and squeeze them together to activate your upper-back muscles or perform a cat-cow stretch to mobilize your spine.

To learn more about how to look after your bones as you age, the Royal Osteoporosis Society has created this helpful guide on exercise for bone health.