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- After 50, staying active is key for keeping your bones strong.
- Experts recommend a mix of weight-bearing aerobic exercise, strength training and balance and flexibility exercises.
- To support bone health, prioritize bone-strengthening nutrients like calcium, phosphorus and vitamins D and K.
Bone health is quickly becoming the latest wellness movement—and it’s about time. Strong bones are essential for staying active and independent as we age, yet most of us stop thinking about them after childhood. While we often hear about helping kids “build strong bones,” it’s women in midlife who may need that reminder the most.
Around age 50, as estrogen levels decline with menopause, bone breakdown begins to outpace bone formation., This natural shift can gradually weaken bones, increasing the risk of falls, fractures and osteoporosis.
The good news? There’s a lot you can do to fight back. Regular physical activity helps keep your bones strong and your body feeling its best—especially if you choose the right kinds of movement. Here’s what a physical therapist and exercise physiologist recommend as the most effective exercises women over 50 should prioritize to build and maintain bone strength.
1. Weight-Bearing and Dynamic Aerobic Exercise
You don’t need anything fancy to strengthen your bones. Weight-bearing aerobic exercise simply means using your own body weight during activities that get your heart pumping. “A combination of exercises is the most effective way to improve or protect bone health, particularly in the spine and hip areas, which is where bone health tends to wane as aging occurs,” says Marcia McKittrick, PT, MPT, LNHA. “Impact exercises, such as walking and aerobics, are recommendations that are also easy to implement.”
Want to kick things up a notch? Try dynamic impact exercise, a higher-intensity form of weight-bearing exercise that adds extra force to help build bone strength. Activities like jumping rope, jumping jacks or sports with mutli-directional jumps—such as volleyball, basketball or tennis—put “good” stress on your bones. When you land from a jump, your bones absorb your body weight, signaling to your bones to become denser and stronger.
Research supports this approach. For example, one review in postmenopausal women found that jumping exercises and other weight-bearing aerobic exercises were effective in increasing bone density in the lumbar spine and femur.
Not ready for high-impact exercise? No problem. A brisk walk at about 3 to 4 miles per hour can do wonders for your bone health, too. For an extra challenge, consider wearing a weighted vest or carrying a light backpack. Either way, slipping on supportive shoes and picking up the pace is a simple yet effective way to support strong bones.
2. Resistance Training
Like it or not, there’s a reason guidelines and health professionals recommend strength training at least twice per week. “All exercise is amazing and something is always better than nothing, but more specifically for protecting bone health (and muscle mass), we need resistance training,” shares Kara Mohr, Ph.D, FACSM. In fact, research shows that postmenopausal women who incorporate regular strength training into their routine have greater improvements in bone mineral density in their hips, femur and lumbar spine.
Similar to high impact activity, strength training places a mechanical load—such as your own body weight, a barbell or set of dumbbells—on the bone, which signals the body to rebuild it stronger. Strength training also supports healthy muscle, which goes hand in hand with bone health.
Not sure where to start? Mohr recommends focusing on compound movements that engage multiple muscle groups in one exercise. “These movements are also time efficient since we’re all very busy,” she says. “Squats, kettlebell push press, pushups (or bench press) and deadlift are a few of my favorites. They’re demanding movements, but also very efficient.”
3. Balance & Stability Exercises
Balance and stability exercises are an essential—but often overlooked—part of fitness for bone health. “These exercises may help prevent falls, which can lead to injury,” notes McKittrick. She encourages clients to start with lower-impact movements, like a single-leg stand, alternating one leg at a time for as long as you can or up to a minute three times a week.
This movement has shown to help slow the decline of bone mineral density in the hip.
Other effective forms of balance and stability exercise include tai chi and qigong, types of Chinese mind-body practices that combine slow, deliberate movements, controlled breathing and focused mental attention on strength, balance and flexibility. Research shows that both forms may improve bone mineral density in postmenopausal women., Though low-impact, their coordinated, weight-supported movements engage muscles and bones to enhance balance and stability.
How Often You Should Exercise
In a perfect world, it’s ideal to be naturally active on a daily basis, says Mohr. Along with that, she recommends incorporating a few days of structured activity to meet the guidelines of 150 minutes of moderate-intensity exercise and two days of strength training each week.
But let’s be real: life happens. Even the best-intentioned plan to attend a workout class may quickly fall by the wayside when an unexpected meeting pops up or your child needs to be picked up from school. With that in mind, McKittrick encourages clients to focus on fitting fitness in when and where they can. “I don’t want to set a goal that is too ambitious for busy women—one that discourages them from even getting started,” she shares. “Aiming for structured activity three to five times per week is ideal, with each session lasting 30 to 45 minutes.”
Other Tips for Supporting Bone Health
Exercise is only one piece of the bone health puzzle—nutrition plays an equally important role. The foods and nutrients you consume can preserve bone health over the long term. Here are a few strategies to help protect your bones, one bite at a time.
- Prioritize Bone-Strengthening Nutrients. Micronutrients like calcium, vitamin D, phosphorus and vitamin K are essential for building and maintaining strong, healthy bones. Incorporating a mix of fortified-dairy and soy foods can boost your intake of calcium, phosphorus and vitamin D to your diet. Plus, salmon also provides a decent dose of vitamin D too. For vitamin K, include foods like dark leafy greens, cruciferous vegetables, natto (fermented soybeans), egg yolks and chicken.
- Eat the Rainbow. Fruits and vegetables provide a range of anti-inflammatory nutrients, like polyphenols and flavonoids, which act as antioxidants and may support stronger bones. Eating a variety of colorful produce ensures you get a diverse mix of these beneficial compounds, such as carotenoids from orange- and yellow-colored fruits and vegetables.
- Snack on Prunes. No, this dried fruit isn’t just for relieving constipation. Prunes may also support bone health, particularly in women approaching or past menopause. They are rich in bone-supporting nutrients, including vitamin K, potassium, magnesium and polyphenols. Research has even found improvements in bone mineral density in postmenopausal who ate around 50 grams of prunes per day.
- Avoid or Quit Smoking. Smoking can take a serious toll on your bone health by lowering estrogen and accelerating bone loss. If you’re struggling to quit, seek support from your healthcare team to break this habit.
Our Expert Take
For women over 50, regular exercise is one of the most powerful ways to protect bone health. As estrogen levels decline during menopause, bone strength naturally decreases—but consistent movement can help slow that loss. Experts recommend combining a mix of weight-bearing aerobic activity, resistance training and balance work to support strong bones for the long term. “It’s a marathon, not a sprint. It can take up to a year to see measurable improvements in bone density, so start small and stay consistent. Protecting your bones is a lifelong habit,” says McKittrick.
Lace up your sneakers and head out for a brisk walk, try a tai chi class or do a few pushups before you start your workday—what matters is that you start. Every step you take today builds a stronger you for tomorrow.
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