Exercise is important for maintaining healthy bones throughout life. Physical activity stimulates bones, strengthens muscles and helps people maintain mobility and independence.

You do not need expensive equipment or a gym membership to benefit from physical activity. Walking, dancing, active recreation and suitable exercises at home can all contribute to good health.

However, different activities provide different benefits, and the safest type of exercise depends on a person's age, physical abilities and medical conditions.

Key information

  • Physical activity helps children develop healthy bones.
  • Exercise can help adults maintain bone strength.
  • Muscle-strengthening activities support movement and stability.
  • Balance exercises can help reduce the risk of falling.
  • Walking is beneficial, but it is not the only activity needed for overall physical fitness.
  • People with osteoporosis or previous fractures may need an adapted exercise programme.

1. How exercise affects bones

Bones are living tissues that respond to the forces placed on them.

When your muscles pull on bones during movement, and when your body supports its weight during activity, these forces stimulate the normal processes that maintain bone tissue.

Physical activity is especially important during childhood and adolescence, when bones are developing. During adulthood, it helps maintain bone and muscle health. In older age, exercise also helps preserve physical function and reduce fall risk.

Physical activity cannot eliminate every cause of bone loss, but it is an important component of long-term bone-health protection.

2. Weight-bearing activities

Weight-bearing activities involve supporting your body's weight against gravity.

Examples include:

  • Walking.
  • Dancing.
  • Climbing stairs.
  • Jogging or running, where appropriate.
  • Certain sports and active games.

These activities place forces on the skeleton that can help maintain or develop bone strength.

The appropriate intensity differs between individuals. Running and jumping may be suitable for some healthy people but inappropriate for someone with significant osteoporosis, a recent fracture or certain mobility limitations.

Walking is a useful and accessible starting point for many people. However, it may not provide the same bone-strengthening stimulus as more demanding activities.

3. Muscle-strengthening exercises

Muscles work together with bones to support movement and maintain stability.

Strengthening activities may include:

  • Rising from a chair repeatedly.
  • Suitable exercises using body weight.
  • Resistance-band exercises.
  • Lifting appropriately selected weights.
  • Other supervised strengthening activities.

People who are new to exercise should begin at a manageable level and increase difficulty gradually.

Good technique is important. Heavy lifting and demanding exercises should not be introduced without appropriate preparation, particularly for people who have osteoporosis or other medical conditions.

4. Balance and coordination

Balance becomes increasingly important with age because falls can lead to fractures and loss of independence.

Appropriate activities that challenge balance can help improve stability and coordination.

Examples may include supervised standing-balance exercises, suitable movement classes and exercises recommended by a physiotherapist.

People with poor balance should not attempt challenging movements without a stable support or appropriate supervision.

5. How much activity should you aim for?

The World Health Organization recommends that adults generally aim for at least 150–300 minutes of moderate-intensity aerobic activity per week, or an equivalent amount of vigorous activity.

Adults should also undertake activities that strengthen major muscle groups on at least two days per week.

For older adults, the WHO additionally recommends varied activities emphasizing strength and functional balance on at least three days per week.

These are general public-health recommendations, not individualized exercise prescriptions. People with medical conditions or disabilities may need to adapt them to their circumstances.

Even small increases in physical activity can be beneficial if you are currently inactive.

6. Making physical activity part of everyday life

Physical activity does not always have to take the form of a formal exercise session.

Depending on your health and abilities, you might:

  • Walk for part of your daily journey.
  • Take regular movement breaks during sedentary work.
  • Dance or participate in active recreation.
  • Use suitable household activities to stay active.
  • Perform an appropriate strengthening routine at home.

In Ethiopia, walking is already part of everyday life for many people. It can contribute to physical activity, although additional strengthening or balance exercises may still be helpful.

Physically demanding work does not automatically provide all the benefits of a balanced exercise programme.

7. Exercising safely

Start gradually, especially if you have been inactive.

Choose a safe environment, suitable footwear and activities appropriate for your current abilities.

If you have diagnosed osteoporosis, a recent fracture, a serious heart condition, persistent pain or significant problems with balance, seek professional guidance before beginning demanding activities.

Stop exercising and seek urgent assessment if you experience severe chest pain, fainting, severe breathlessness, a suspected injury or another serious symptom.

Do not continue an activity that causes sudden, significant pain.

Common questions

Is walking enough for strong bones?

Walking contributes to physical activity, but resistance and balance exercises provide additional benefits. Some people may benefit from other forms of weight-bearing activity.

Can older adults begin exercising?

Many older adults can benefit from suitable physical activity. The type and intensity should reflect their health, abilities and fall risk.

Should someone with osteoporosis avoid all exercise?

No. Appropriate exercise can be beneficial, but certain movements and high-impact activities may be unsafe for people with significant bone fragility. Professional advice can help identify suitable activities.

Related BOSAD guides

References for editorial review: WHO, Guidelines on Physical Activity and Sedentary Behaviour; NIAMS, Exercise for Your Bone Health; and NIAMS, Osteoporosis.

Evidence basis: WHO physical-activity recommendations and NIAMS exercise guidance, including considerations for people with osteoporosis.