The Effects of Exercise on Bone Strength

Most people think of exercise as a way to improve heart health or lose weight — but did you know it also plays a powerful role in strengthening your bones?

Exercise improves bone health through four key mechanisms:

• Mechanical stress: Weight-bearing exercises apply healthy stress on your bones, signaling your body to build more bone tissue.
• Tendon pull: When muscles contract during exercise, they tug on bones, stimulating bone-building activity.
• Hormonal response: Certain forms of exercise can trigger the release of hormones that promote bone density.
• Increased circulation: Exercise boosts blood flow, which supports red marrow and nutrient delivery to bones.

It’s important to note that not all exercises impact your bones equally.

Activities like swimming, tai chi, and walking are excellent for cardiovascular health, joint mobility, and fall prevention — but they offer minimal benefit for bone density.

If your goal is to maintain or improve bone strength, try to incorporate the following into your weekly routine:

• Weight-bearing exercises: Like stair climbing, hiking, or dancing. Jumping can help too, but isn’t suitable for everyone.
• Strength training: Use resistance bands, hand weights, or your own body weight (e.g., squats, wall push-ups).

These activities help your body build and maintain bone over time, reducing your risk of osteoporosis and fractures.

Curious about how to get started?

We’re hosting an upcoming webinar in early September to dive deeper into bone health, including practical exercise demos, lifestyle tips, and expert advice on how to maintain strong bones as you age.

Stay tuned!

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With gratitude,

Leigh

Vintage Fitness

Vintage Fitness is an in home personal training company in Toronto, Canada. We specialize in energizing the lives of people over 50 with exercise.