The best exercises to build and maintain bone density at every age.
Bones respond to mechanical stress by getting stronger — just like muscles. Weight-bearing and resistance exercises stimulate bone formation. Activities like swimming and cycling, while excellent for cardiovascular fitness, don't have the same bone-building effect.
Weight-bearing: brisk walking, jogging, stair climbing, dancing, tennis. Resistance: squats, lunges, push-ups (or wall push-ups), resistance bands, dumbbell exercises, weight machines. Jumping and hopping add impact for greater stimulation (if joints are healthy).
If you have osteoporosis, avoid high-impact activities and forward bending (toe touches, sit-ups). Work with a physiotherapist or qualified trainer initially. Start with bodyweight exercises, progress gradually, and focus on good form over heavy weights.
Aim for 2–3 strength sessions per week, plus 150 minutes of moderate weight-bearing activity (like walking). Include balance exercises (tai chi, standing on one leg). Consistency is key — bone density gains are lost if you stop.