Can Exercise Improve Bone Density? Here’s What the Research Says

Bone health becomes more important as we age, especially for women after menopause. Many women are told to take calcium supplements, but often aren’t told one of the most important things they can do to help protect their bones: weight-bearing exercise.

When I was a kid I was lucky enough to have sleepovers at my grandparents’ house. It was great, we’d stay up late watching movies and in the morning have pancakes and fresh orange juice for breakfast. I remember watching my grandmother prepare her morning meal and she always included her vitamins and supplements.

And those supplements always included a calcium pill. Grandma told me she took her calcium every morning to protect her bones.

Fast forward several decades later when my grandmother fell and broke her hip.  I knew there are many factors leading to her injury, but wondered if those pills really helped or if there was a better solution to protect her bones and avoid serious injury from falling, so I went looking at the research.

Calcium is a very important part of our nutrition. Our body needs calcium not just for the health of our teeth and bones, but supports many systems in the body including muscular contractions, blood flow support, and nervous system functions. Getting adequate amounts of calcium in our diet is crucial.

However, upon diving into some more current research (not the original studies from the 1960’s and 1970’s), calcium supplements did not show a benefit to improving bone formation and reduced risk of fracture.* Of course, you should always consult with your healthcare provider for their recommendations for supplemental nutrients based on your unique circumstances.

Why Bone Health Matters More After Menopause

Bone is actually living tissue that is constantly changing and rebuilding throughout your life. It continually goes through a cycle of remodeling, being broken down and rebuilt, throughout our lifetime. This is called bone resorption and formation. Until about the age of 30 years, our bones remodeling process is even and steady, but as we get into middle age and beyond, the mechanisms that rebuild our bone matrix slow down and no longer keep pace with the process that breaks down bone. Additionally, lower estrogen levels magnify this accelerated bone loss in women who are post menopause.

Osteopenia (a condition where bone mineral density is lower than normal for your age) and osteoporosis (a more severe decrease in bone mineral density) both make bones weak and susceptible to fractures. According to the Office of Disease Prevention and Health Promotion (OASH), 4 in 20 women older than 65 years in the United States have osteoporosis.  The good news is, if you’ve had a DEXA scan interpreted with one of these conditions, there is hope to improve your bone health.

Can Exercise Improve Bone Density?

A brief search of the National Library of Medicine comes up with dozens of current research articles on the benefits of exercise for preserving and improving bone mineral density in postmenopausal women. Don’t worry, you don’t have to stay up late reading through mountains of research papers. I’ll sum up the findings in two words: weight-bearing exercise. This is one of the tools on my WIN the Day toolbox!

The Best Types of Exercise for Bone Health

So, what kind of exercise is weight-bearing exercise, and how much should you do to help prevent this bone-weakening disease?

There is data showing that both strength-building exercises and aerobic exercises that directly load your legs, hips, and spine are beneficial for slowing bone loss and improving bone health.

1) Strength Training Exercises

According to the research, loaded exercises, such as when you add weight to your own bodyweight in the form of using machines, dumbbells, and other equipment and performing 2-3 sets per exercise several days per week (on non-consecutive days), or about 30 minutes several days per week is all that is needed.

Exercises such as squats, lunges, leg press, and push-ups are just a few to get started. If you are new to strength training exercises, I recommend talking with a coach 😉 to help you create a routine for your specific needs and goals.

You can also download a copy of my FREE Strong & Steady Workout Guide. It's beginner-friendly exercises focused on improving strength, balance, and healthy aging. It's perfect if you're just getting started and includes:

• Short daily workouts you can do from home in about 20 minutes

• Follow-along videos to help you with form

• Modifications for every fitness level

• Tools to help you stay consistent

Learn more and get a copy of the Strong & Steady Workout Guide here.

Research also shows the effects of training disappear once training is stopped. This highlights why making strength training part of your lifestyle and weekly exercise routine is so important for the maintenance of bone health.*

2) Weight-Bearing Aerobic Exercise

There is also A TON of literature on weight-bearing aerobic exercise for maintenance of bone health. This is anything from walking, dancing, hiking, and tai chi.

It’s important to note that in the case of being diagnosed with osteoporosis, low-impact aerobics is the recommendation to protect already weak bones from damage.

If you are just getting started adding weight-bearing aerobic exercise to your daily routine, I always recommend beginning with walking 20-30 minutes a day. And if 20-30 minutes in one walk is not feasible, even smaller 10–15-minute bouts two times in one day has great benefit for overall health and bone density.

Balance training also becomes increasingly important as we age because preventing falls is one of the best ways to protect bone health and maintain independence.

Even a few minutes a day of balance exercises can make a big difference. Grab a copy of my Balance Booster Workout, print it and pin it to your fridge as a daily reminder.

Simple Ways to Get Started

If you’re feeling overwhelmed, start small.

You do not need intense workouts or hours in the gym to support your bones.

A few strength training sessions each week, plus regular walking, can make a meaningful difference over time.

Start with:

• 10–20 minute walks

• Sit-to-stands or chair squats

• Wall push-ups

• Light dumbbell exercises

• Simple balance exercises

The goal is consistency, not perfection.

Small amounts of movement done regularly truly add up over time.

Weight-bearing exercise done daily in the form of aerobic and strength training exercise is one of the best insurance policies you can take to help safeguard your bone mineral density. It’s the “W” in your WIN the Day toolbox to create a sustainable lifestyle for healthy aging.

A Note On Nutrition

Exercise is only part of the healthy aging equation. Nutrition matters too, especially getting enough protein to support muscle and bone health as we age.

I recommend downloading a copy of my free guide, The Protein Advantage. Inside, you’ll discover why protein becomes increasingly important as we get older, how much you actually need, and simple ways to build balanced meals that support strength, energy, healthy aging, and bone health.

 References:

Bemis-Dougherty, A. and Hamilton-Zehnacker, C. (2007). Effects of weighted exercise on bone mineral density in post menopausal women. A systematic review. https://pubmed.ncbi.nlm.nih.gov/18171491/

Hejazi, K. et al. (2022) Effects of physical exercise on bone mineral density in older postmenopausal women: a systematic review and meta-analysis of randomized controlled trials. https://pubmed.ncbi.nlm.nih.gov/35896850/

Holick, M. and Karaguzel, G.(2011). Diagnosis and treatment of osteopenia. https://pubmed.ncbi.nlm.nih.gov/21234807/

Reid, I. (2014). Should we prescribe calcium supplements for osteoporosis prevention? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3970298/.

Sarafrazi, N. et al. (2021). Osteoporosis or low bone mass in older adults: United States, 2017-2018. https://www.cdc.gov/nchs/products/databriefs/db405.htm

Important Note: The information in this post is for educational use only, and does not constitute medical advice.