WEIGHT BEARING FOR BONE HEALTH.
Improve bone mineral density with exercise.
Why Bone Health Matters
When we think about staying fit, most people picture building muscle, losing weight, or boosting cardio health. But there's one crucial part of your body that often gets overlooked is your bones. They’re not just the frame that holds you up; they’re living, active tissue that needs just as much care and attention as your heart or muscles.
At JY Exercise Physiology, I believe that keeping your bones strong through targeted movement is one of the smartest things you can do especially as you age. Let’s explore why bone health matters and how weight-bearing exercise can be your best friend in maintaining strong, resilient bones for life.
What’s the Big Deal About Weight Bearing Exercises ?
Weight bearing exercises are exactly what they sound like activities where you support your body weight (or add some extra weight) to challenge your bones. These exercises don’t just keep your muscles in tip top shape, they also stimulate your bones to get stronger. It's like telling your bones, “Hey, we’ve got this, you’re staying strong!” These exercises include walking, running, weightlifting, and even dancing (Yes, dancing counts).
Your bones support your entire body, protect vital organs, store essential minerals, and provide the structure you need to move. As we age, bone density naturally decreases, making us more vulnerable to fractures, breaks, and conditions like osteopenia or osteoporosis.
But here's the good news with the right kind of movement, especially weight-bearing and resistance exercises, you can slow down bone loss and even build stronger bones.
Bones Aren’t Just About Strength.
Want to know the best part ? Weight bearing exercises also reduce the risk of bone related conditions like osteoporosis. When you’re keeping your bones strong, you’re also reducing the chances of fractures or bone loss down the road. And who doesn’t want to keep doing the activities they love (like hiking, skateboarding, biking, gardening or dancing) as they get older?
The Power of Weight-Bearing Exercise for Bone Health
So, what exactly is weight-bearing exercise ? These are activities that force you to work against gravity while staying upright. Think walking, dancing, hiking, stair climbing, and strength training.
These exercises place stress on your bones, the good kind of stress. That stress signals your body to increase bone-forming cells, improving bone strength and density over time.
Regular weight-bearing movement is essential for:
Preventing osteoporosis and fractures
Maintaining posture and balance
Supporting joint and muscle health
Improving overall mobility and independence
The Science Behind Stronger Bones
Bone is dynamic tissue. Through a process called bone remodeling, old bone cells are broken down and replaced by new ones. But as you get older, your body may break down more bone than it rebuilds. This is where exercise comes in.
By doing weight-bearing or resistance-based workouts, you create mechanical load that stimulates osteoblast activity (the cells responsible for bone formation). Essentially, exercise tells your bones to grow stronger.
Without regular activity, bones become weaker, more porous, and more prone to injury, even from everyday tasks like bending or lifting groceries.
The Best Exercises to Improve Bone Density
Looking to support your bone health? Try incorporating these top weight-bearing and strength-building exercises into your weekly routine:
1. Brisk Walking or Hiking
Walking may seem simple, but it’s one of the best ways to improve lower body bone density, especially in your hips and legs. Add some hills or stairs for extra impact.
2. Dancing
Yes, dancing counts! It's fun, social, and puts dynamic loads on your bones. Whether it’s salsa, line dancing, or just grooving in the kitchen, it all helps improve balance, coordination, and bone strength.
3. Resistance Training
Using free weights, resistance bands, or body weight exercises like squats and lunges builds muscle and bone at the same time. Aim to include strength training at least twice per week, the recommendation in all evidence-based exercise physiology programs.
Bone Health Isn’t Just About Strength. It’s About Prevention
Preventing falls, fractures, and hospital visits later in life starts with building a strong foundation now. Regular exercise not only supports your bones, but also:
Boosts joint stability
Enhances balance and coordination
Reduces the risk of injury or falls
Helps you stay active and independent well into older age
At JY Exercise Physiology, we specialise in creating safe, tailored programs to support bone health—especially for people over 50, those with osteoporosis, or anyone recovering from injury.
When Should You See an Exercise Physiologist?
If you:
Have a family history of osteoporosis
Are over 50 years old
Have suffered a fall or fracture
Are recovering from injury or illness
Want to improve balance, posture, and strength
At JY Exercise Physiology, we design evidence-based, personalised exercise programs to strengthen bones safely and effectively, with long-term results.
Take the First Step Toward Healthier Bones
Remember, bone health is something you can build over time. It’s never too late to start working on it and the best part is, weight bearing exercises can be fun. So get moving, challenge your bones, and let’s make sure you’re rocking a strong skeleton for years to come.
Ready to take your bone health to the next level ?
Contact me today to start your journey.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
