A third of all women and 20% of all men over 50 globally will break a bone due to osteoporosis, according to the Osteoporosis Foundation.
The Royal Osteoporosis Society (ROS), the U.K.'s largest national charity dedicated to improving bone health and beating osteoporosis, is working hard to improve those statistics.
The most effective way to significantly improve your bone density and strength is through simple weight-bearing exercises that you can do at home.
"You don't need access to a gym, classes or specialist equipment to reduce risk of osteoporosis," the ROS's Julia Thompson tells Fit&Well.
In fact, for the most part, all you need to do is spend more time on your feet, working against gravity to stimulate bone strength.
“You are weight-bearing when you are standing, with the weight of your whole body pulling down on your skeleton," the osteoporosis specialist nurse explains.
"Some of the most effective exercises for bone health are simple, practical movements you can build into your everyday routine without even leaving the house."
How does weight-bearing exercise strengthen your bones?
The primary benefit of weight-bearing exercise is the stimulation of something called bone remodelling, which is your body’s natural process of breaking down old bone tissue and building new, denser tissue.
The mechanical force of your bodyweight causes specialized cells called osteoblasts to produce this new bone tissue, making bones stronger.
If you've been diagnosed with osteoporosis or have risk factors, Thompson says you may be unsure about what’s safe.
"But the reassuring news is that exercise is very unlikely to cause a broken bone and staying active is strongly encouraged."
10 exercises to strengthen your bones at home
Thompson recommends building confidence and strength through manageable, at-home movement.
"Choose exercises that feel comfortable and enjoyable and adapt them to suit your space and ability level," she says.
"The most important thing is to make a start and to keep going. Because when it comes to bone health, movement really matters."
The following exercises will all help improve bone health. Choose exercises that suit your ability, building up gradually to the higher-impact moves.
"All of these can be done in short bursts, in small spaces, and at your own pace," says Thompson.
For example, do a few heel drops while the kettle boils. March on the spot during TV adverts. Use the stairs when and where you can.
Or simply listen to your favorite music and dance (like no one's watching).
1. March on the spot
Trainer tip: Thompson recommends performing this while watching TV.
2. Heel drop
Trainer tip: Use a chair, counter or wall for support.
3. Step-up
Trainer tip: Use a bottom stair or sturdy step and hold a rail or wall for support if needed.
4. Stair climb
Trainer tip: Going down is just as beneficial as going up.
5. Sit-to-stand
Trainer tip: If you can’t perform this without using your hands, make it easier by having a support in front of you to lightly push off until you build the strength to do it hands free. Always lower down slowly with control.
6. Single-leg stand
Trainer tip: Use a chair, counter or wall for support, building up to doing this unsupported. Keep your gaze on a fixed point in front of you. Ensure your weight is evenly balanced through the front of your foot and heel.
7. Step-out
Trainer tip: Focus on maintaining a stable, upright posture and engaging your core as you alternate stepping one foot out to the side.
8. Mini hops or jumps
Trainer tip: This is like skipping lightly on the spot, keeping your weight on the balls of your feet.
9. Jog on the spot
Trainer tip: This is a more dynamic version of marching on the spot—progress to this if your fitness allows.
10. Dance
Trainer tip: Better yet, grab a dancing partner and cut loose.
To learn more about how to look after your bones as you age, the Royal Osteoporosis Society has created this helpful guide on exercise for bone health.
