Bones are living tissue. They are constantly broken down and rebuilt, and they respond to how you use them. Load them regularly with impact and strength work, and they hold on to their strength better. Stop using them, and they weaken. That makes exercise one of the most practical things you can do for bone health, at any age.
I’m Gawhar Ahmad, licensed pharmacist and head coach at Being Fit. Strength for muscle and bone is the first pillar of our longevity coaching. Bone health questions often come up after a scan, during menopause or when a parent breaks a bone, and we coach clients across Dubai, including City Walk. Here is what the evidence says and how we train it.
Key takeaways
- Weight-bearing and resistance exercise are the most useful types for bones.
- Swimming and cycling are good for fitness but are not weight-bearing.
- A Cochrane review found exercise slightly reduced bone loss in women after menopause.
- Balance training lowers the chance of the falls that cause fractures.
- If you have osteoporosis, talk to your doctor first; exercise is not a replacement for medicine.
Which exercises help bones most?
The NHS says weight-bearing exercise and resistance exercise are particularly important for improving bone density and helping to prevent osteoporosis. The Royal Osteoporosis Society recommends a combination of impact and strength exercise, plus balance exercises to reduce falls.
| Type | Examples | How it helps |
|---|---|---|
| Impact (weight-bearing) | Brisk walking, stair climbing, heel drops, jogging, dancing, tennis | The force of your feet hitting the ground travels through the bones |
| Strength (resistance) | Weights, resistance bands, body-weight exercises | Working muscles pull on bones, which maintains or improves their strength |
| Balance | Heel-to-toe walking, single-leg stands, tai chi | Reduces the chance of falling and breaking a bone |
The NHS also notes that swimming and cycling are not weight-bearing. They are excellent for the heart and joints, but keep some impact and strength work in your week if bone health is a goal.
What does the research show?
A Cochrane review of 43 randomised trials with 4,320 postmenopausal women found that exercise improved bone mineral density slightly compared with no exercise. Progressive resistance training for the legs had the largest effect at the hip, and combination programmes had the largest effect at the spine (on average 3.2% less bone loss). Seven in 100 women who exercised had a fracture, compared with 11 in 100 who did not, although the authors note this result might have happened by chance. Their conclusion: exercise has the potential to be a safe and effective way to avert bone loss after menopause.
How much exercise do you need?
The NHS recommends that adults do muscle-strengthening activities working all the major muscle groups on 2 or more days a week, plus at least 150 minutes of moderate aerobic activity, such as fast walking. For bone health, we build in a little impact and progressive strength work most weeks, and balance training for older clients, in line with the World Health Organization guidelines.
Is it safe to lift weights with osteoporosis?
Most people with osteoporosis can exercise safely, according to the Royal Osteoporosis Society, choosing the exercise and intensity that is right for them. Talk to your doctor or physiotherapist first if you have had several broken bones or spinal fractures, are recovering from a fracture, or have questions about your situation. The NHS also advises speaking to your GP before starting a new programme if you have been diagnosed. Exercise is not a replacement for osteoporosis medicine, but it works well alongside it.
With low bone density, we build up load gradually, focus on good technique and posture, and adapt any movement your doctor or physiotherapist advises against.
What about calcium and vitamin D?
The NHS says adults need 700 mg of calcium a day, which most people can get from food such as dairy, leafy greens, tofu and dried fruit, and that all adults should consume 10 micrograms of vitamin D a day, which can be difficult from food alone. Ask your doctor whether you need a supplement or a vitamin D test. Blood tests are available as part of our medical-based assessment. Protein matters too; see protein, muscle and healthy ageing.
Bone health at menopause and after 60
Bone loss tends to speed up in the years after menopause, which is why strength training matters so much at this stage. Our menopause coaching and our article on menopause and strength training go into detail. For older adults, see strength training after 60 and balance and fall prevention after 60. Grip strength is a quick marker of overall strength, as our article on grip strength explains.
Training in City Walk
City Walk’s streets and residence gyms make it easy to combine brisk walks in the cooler months with strength sessions at home or in your building. We are allowed to train in most Dubai communities and private gyms (Damac, Emaar, Al Wasl, Wasl Gate and more). If your building requires approval, we help you with the permission process. Our City Walk fitness guide has local ideas. Longevity coaching runs on our monthly packages: Essential (3 sessions a week), Signature (4 a week), Premium (up to 5 a week, at your home or building gym, with priority scheduling) and VIP (5 to 6 elite sessions a week), each with a customised nutrition plan. Pricing for every package is on our packages page, or WhatsApp for pricing on 058 572 2691.
Want a strength plan that looks after your bones? See how our longevity coaching in Dubai works. Our Health & Fitness professional-led team is here to help: call 058 572 2691, WhatsApp us on 058 572 2691, email info@beingfit.ae or book your free trial and assessment. Every way to reach us is on our contact page.
Frequently asked questions
What is the best exercise for bone density?
A combination of impact exercise, such as brisk walking and stair climbing, and progressive strength training, with balance work to reduce falls.
Is walking enough for bone health?
Walking helps, especially brisk walking. Adding strength training gives bones a stronger signal.
Can exercise reverse osteoporosis?
Exercise can slow bone loss and may improve density slightly, and it reduces fall risk. It is not a replacement for medicine your doctor prescribes.
Is swimming good for bones?
It is great for fitness, but it is not weight-bearing. Keep some impact and strength work in your week.
How do I see pricing?
Pricing for every package is on our Packages page, or WhatsApp us on 058 572 2691. Your first session is a free trial and assessment.
Sources
- NHS: Osteoporosis, prevention
- Royal Osteoporosis Society: Exercise for bones
- Howe TE et al. Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane review CD000333
- World Health Organization: Guidelines on physical activity and sedentary behaviour, 2020
This article is general information, not medical advice. If you have a medical condition, are pregnant or take regular medicines, speak to your doctor before starting a new exercise programme.
Choosing a coach? Read our guide to the best personal trainer in Dubai: seven honest checks before you book.
