Keeping bones strong and healthy is essential for preserving mobility, independence, and quality of life over the years. However, it's easy to forget that bones are living tissues that respond to stimuli. Just like muscles, bones need to be challenged to remain strong and functional. This is where physical activity plays a crucial role as an ally for bone health!

Do you want to prevent fractures, bone diseases like osteoporosis, or simply feel more confident in your movements? We'll explain how exercise can be the key to strengthening bones and joints, the most effective types of workouts, and why it's never too late to start—especially in your senior years.

What is the relationship between exercise and bone health?

The human skeleton is a living structure and is constantly renewed. Throughout our lives, the body replaces bone tissue, a process that is especially active during youth but slows with age—especially after age 30, when we naturally begin to lose bone mass. The good news is that physical activity has a direct impact on this cycle, stimulating the production of new tissue and strengthening ^existing bones .

Whenever we perform impact or resistance exercises—such as walking, running, jumping, or lifting weights—we apply controlled pressure to our bones. This mechanical load sends a signal to the body, indicating that the bones need more strength to withstand the stress. In response, the body increases bone density and improves its internal structure, making bones stronger and less susceptible to fractures ^.

In addition to this process, physical exercise stimulates the production of hormones essential for bone health, such as testosterone, estrogen, and growth hormone . ³ At the same time, muscle strengthening also helps protect joints and improve balance—reducing the risk of falls, a leading cause of fractures in old age.

What are the best exercises to strengthen bones?

Not all physical activity has the same impact on bones. As we've seen, those aiming to strengthen bone mass should prioritize weight-bearing or resistance exercises, such as:

Impact exercises

They involve repeated contact with the ground, causing microstimulation in the bones that triggers their regeneration. Impact exercises include moderate running and brisk walking, stair climbing, jumping rope, and dancing. They are especially effective on the lower limbs and ^spine .

Resistance training

Strength training—lifting weights or using resistance machines—contributes not only to muscle strengthening but also to increased bone density, particularly in the arms, shoulders, and hips ^. Recommended exercises may include dumbbells, calisthenics (such as push-ups, planks, and squats), resistance bands, or weight machines. This type of training should be practiced 2 to 3 times per week, and professional supervision is recommended, at least initially, to ensure proper and safe execution.

Functional and balance training

Although they don't directly affect bone mass, these types of training are crucial for preventing falls, improving posture, and strengthening motor coordination . ⁵ They are especially recommended for people over 60 and include activities such as Pilates, tai chi, yoga, walking on uneven terrain, and proprioception exercises.

Water exercises

Even though swimming and water aerobics don't have a direct impact on bones, they can be a good alternative for people with joint limitations, who are overweight, or who are recovering from injuries. These exercises promote muscle strengthening safely, without putting strain on the joints, and also help improve balance.

The importance of preventing osteoporosis and fractures

Osteoporosis is a silent disease that affects millions of people worldwide, mainly postmenopausal women and men over 70. It is characterized by decreased bone density and increased fragility, making bones more susceptible to fractures, often caused by minor falls or common everyday actions, such as lifting a heavy object.

Fractures associated with osteoporosis—especially in the femur, wrist, and vertebrae—have serious consequences: loss of mobility, chronic pain, dependence, and, in more severe cases, an increased risk of mortality. Preventing them is therefore essential.

The good news is that regular physical activity significantly reduces this risk . ^6,7 Active people tend to have higher bone density, more muscle strength, and better balance—three essential factors for preventing falls and fractures. Even after a diagnosis of osteoporosis, an adapted training plan can help halt disease progression and strengthen bones.

In old age, maintaining an active routine is essential. Exercise not only strengthens bones but also improves motor coordination, strength, and reaction time, reducing the risk of falls . ⁵ And, of course, by avoiding falls, you also avoid many of the complications that compromise quality of life and independence.

Benefits of physical exercise at all ages

Bone health should be a priority at all stages of life, not just in old age. Although bone loss increases with aging, the foundation for strong bones begins to be built much ^earlier .

Peak bone density is generally reached by the age of 30, which means that childhood, adolescence and young adulthood are ideal periods for developing a robust “bone reserve” that will act as a protective shield from middle age onwards ⁸ .

In adulthood, the goal becomes maintaining this density and slowing its decline. At this stage, resistance exercises (such as weight training) and moderate-impact exercises (walking or running) are essential to stimulate bone formation and preserve the mass already acquired. In old age, the goal is primarily to protect bones, improve muscle strength, maintain balance, and prevent falls (one of the main causes of serious fractures in this age group).

The most important thing to remember is that it's never too late to start! Even those who have led a sedentary lifestyle can benefit from gradually introducing physical activity into their routine—always with exercises adapted to their age and physical condition.

Physical activity helps strengthen bones and joints

The link between physical activity and bone health may not be immediately apparent to everyone, but it's undeniable: exercise is one of the pillars of preventing bone loss and diseases like osteoporosis. It's also one of the best ways to maintain mobility, autonomy, and quality of life as you age. Strengthening your bones is, essentially, investing in freedom of movement—and in your future!

To take complete care of your health, seek specialized guidance and choose activities adapted to your needs. Start incorporating exercise into your routine: your body will thank you.