Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Best exercise for strong bones
Best exercise for strong bones
By the Exercise Explorer team. Last updated 13 November 2026.
Bones strengthen in response to load, so activities where you carry your own weight, or lift against resistance, are the usual advice. These are the options we rate well, and how to start safely.
Read this first. This is general information, not medical advice. If you have osteoporosis or have had a fracture, see our osteoporosis guide and ask your GP or physiotherapist what is safe for you before starting impact exercise.
The short answer
- Weight-bearing and strength exercise load the bones. A 2026 pooled analysis of 8 trials found small gains in hip and spine bone density in postmenopausal women with high-intensity, impact and strength training.
- Strength work also builds the muscle that protects bones by preventing falls.
- Swimming and cycling are good for fitness but do not load the bones in the same way.
- If you already have osteoporosis, start gently and avoid deep forward bends and twisting under load.
The best exercises for strong bones
Osteoporosis Bone-Loading Programme
Heavy lifting and impact work for bone density.
Strength for Older Adults
Light-to-moderate weights to preserve muscle and bone.
Resistance Band Training
Full-body workouts with elastic bands.
Dumbbell Home Workouts
Full-body routines with a pair of dumbbells.
Hill Walking and Hiking
Longer walks over hills and trails.
Tai Chi
Slow, flowing movements for balance and calm.
Balance Training
Single-leg stands, heel-to-toe walking and beams.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
A weight-bearing habit. Add pace and hills for more load.
30 min × 5/wkEffort ●○○○○Free - 2Osteoporosis Bone-Loading ProgrammeModerate evidence
A structured programme of strength and impact exercise.
30 min × 2/wkEffort ●●●○○Moderate cost - 3Strength for Older AdultsModerate evidence
Strength training loads muscles and bones.
40 min × 2/wkEffort ●●○○○Low cost - 4Resistance Band TrainingModerate evidence
Gentle resistance to start with.
30 min × 3/wkEffort ●●○○○Low cost - 5Dumbbell Home WorkoutsModerate evidence
Progress to light weights as you get stronger.
40 min × 3/wkEffort ●●●○○Low cost - 6Hill Walking and HikingModerate evidence
Slopes add load. Build up gradually.
90 min × 1/wkEffort ●●●○○Low cost - 7
- 8Balance TrainingModerate evidence
Simple balance practice to reduce the risk of falls.
10 min × 5/wkEffort ●○○○○Free
What to avoid or go slowly with
- Relying only on swimming or cycling for bone health.
- High-impact jumping if you have a diagnosis of osteoporosis, unless cleared.
- Deep forward bends and twisting under load if you have osteoporosis.
- Heavy lifting with poor form.
- Crash diets and very low body weight, which can weaken bones.
How to start exercising for bone health: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 15-minute walk.
- Day210 minutes of light resistance work, such as sit-to-stands and band rows.
- Day3A 15 to 20-minute walk.
- Day4Rest or a short balance practice holding a sturdy surface.
- Day5Repeat Day 2.
- Day6A longer walk, or tai chi.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: how did your body feel after each day?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Sudden severe back pain after a minor fall or lift
- Numbness or weakness in both legs, or loss of bladder or bowel control
- Chest pain or severe breathlessness
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- A fracture after a minor fall or bump.
- Loss of height or a more rounded upper back.
- New back pain, particularly after a fall, a cough or lifting.
- Risk factors such as early menopause, long-term steroid use or a family history of osteoporosis.
What the research says
A 2026 pooled analysis of eight trials (379 women) found that high-intensity, impact and strength training gave small but significant gains in bone density at the hip (femoral neck) and spine in postmenopausal women, but not in premenopausal women.
The WHO 2020 guidelines recommend muscle-strengthening on at least two days a week, and for adults over 65, balance and strength work on three or more days.
A 2026 pooled analysis of 14 trials (857 older adults with long-term conditions) found that exercise improved balance measures modestly, which matters because falls cause most fractures.
The trials looked at bone density, not fractures, and many were supervised. We did not find trials we had read in full of walking or tai chi for bone density.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
What is the best exercise for bone health?
Weight-bearing exercise and muscle-strengthening are usually advised, plus balance work to reduce falls.
Does walking build strong bones?
Walking is weight-bearing and good for general health, but on its own it may do little for bone density. Add strength work and some impact if suitable.
Is swimming good for bones?
It is great for fitness and joints, but it does not load bones the same way, so combine it with weight-bearing and strength work.
Can exercise increase bone density?
A 2026 pooled analysis found small gains in hip and spine density in postmenopausal women with high-intensity, impact and strength training.
What exercises should I avoid with osteoporosis?
Deep forward bends, twisting under load and high impact are usually discouraged. See our osteoporosis guide.
Do I need to lift weights for bones?
Strength training is one of the most evidence-supported ways to load bones, but start light and learn good form.
When should I see a doctor?
See a GP about a fracture after a minor fall, loss of height, or new back pain. Get urgent help for severe back pain after a minor fall or for leg weakness and bladder or bowel changes.
Sources
- A systematic review and meta-analysis of the effects of high-intensity, impact, and strength training on bone mineral density in premenopausal and postmenopausal women. Menopause, 2026. doi.org/10.1097/gme.0000000000002839
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 2022. doi.org/10.1136/bjsports-2021-105061
- Effects of exercise therapy on balance, functional performance, and fall-related outcomes in community-dwelling older adults with chronic conditions: a systematic review and meta-analysis. Frontiers in Immunology, 2026. doi.org/10.3389/fimmu.2026.1918701
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955