The bone-building effects of exercise

Blog for Life is a series of opinion pieces from the team at CPC RPA Health for Life Program, our clinical, research, culinary and education experts developing resources for healthy longevity. Kate Williamson, exercise physiologist, explores how exercise can help against bone loss and injury.

The adult skeleton, with its 206 bones, forms the internal scaffolding that holds us upright, protects vital organs, and enables motion. Like the beams of a house, it provides strength and support. However, over time, this structure becomes more fragile unless we actively maintain it.

Who does it affect?

Half of women over 50 will break a bone due to osteoporosis. After menopause, estrogen drops sharply, and its protective effect on bone wanes. While childhood play builds bone mass, inactivity in adulthood lets it erode. Bone health begins early, but without regular targeted movement, bones quietly weaken. Until one day, they snap.

What is it?

Osteoporosis is known as the ‘silent disease’ because bone loss happens gradually and without symptoms, until a fall or a minor bump causes a fracture. Many don’t realise they have low bone density until that break occurs. Bone density scans can detect risk early and help guide prevention.

Wolff’s Law explains that bones adapt to the load they bear. When muscles pull on bones during movement, especially strength exercises like squats and lunges, bone building cells (osteoblasts) activate to form new bone. Without this stress, as seen in astronauts and bedrest patients, bones weaken rapidly.

What can we do?

Impact-loading exercises use gravity to challenge and strengthen bones. Activities like jumping, hopping, stair climbing, and skipping rope stimulate osteoblasts by applying force to the skeleton. Especially important for adults losing bone density, these movements naturally boost bone strength, yet many avoid them as they get older.

Resistance training, targets muscles supporting vulnerable bones such as our hips, wrists, and spine. Gradually increasing loads strengthen both muscles and bones, preserving structure and reducing fracture risk in key areas most affected by aging and osteoporosis. When strength declines, fractures risk rises.

Fractures most commonly happen in the hips and spine, areas with naturally vulnerable bone structure. The femoral neck and vertebrae bear heavy loads yet have narrow shapes, making them prone to injury. With age, bone loss in these spots increases fracture risk, but targeted strength training can offer strong protection.

Balance training sharpens coordination and strengthens key muscles, reducing fall risk. It includes lower limb exercises and challenging balance positions. Volume and consistency are key. Falls remain one of the leading causes of hospital admissions among people over 65, making balance training vital for healthy ageing.

Nutrition

Bone health relies on more than movement, nutrition is key. Calcium, protein and vitamin D are foundational for maintaining bone mass. Leafy greens, low-fat dairy products, plant proteins, and safe sun exposure provide essential nutrients. Magnesium, and vitamin K also boost resilient, especially when paired with regular exercise.

Fractures do more than damage bones, they can erode confidence, spark a fear of falling again, and lead to isolation and loss of independence. This emotional spiral often accelerates physical decline. Exercise helps reverse the trend by restoring strength, rebuilding trust in the body, boosting mood, resilience, and overall mental wellbeing.

Exercise

Staying active is more sustainable and enjoyable with others. Community-based exercise programs, group classes offer structure, social connection, and encouragement. Moving together strengthens more than just bones, it builds friendship, reinforces habits, and creates a sense of purpose that supports healthy aging.

Strong bones aren’t a matter of luck; they’re the result of consistent choices. Movement, muscle, and mindset are powerful tools against fracture and frailty. Whether you’re 35 or 75, it’s never too soon or too late to start. Load your bones, challenge your balance, and move with purpose. Your future self will thank you.

Disclaimer

If you would like to learn more about how to exercise to support your bone mineral density, please see your GP or visit an accredited ESSA exercise physiologist.