At Marko Physical Therapy, we’re dedicated to helping you move with strength and confidence throughout every stage of life. One key component to lifelong mobility and independence is bone health—and one of the best ways to support it is through weight-bearing exercise.
Why Bone Health Matters
As we age, especially after the age of 50, our bones naturally begin to lose density. This is particularly true for women after menopause when hormonal changes accelerate bone loss. Conditions like osteopenia (low bone mass) and osteoporosis (fragile bones) become more common, increasing the risk of fractures—especially in the spine, hips, and wrists.
But here’s the good news: bones are living tissue. Just like muscles, they get stronger when we use them the right way. That’s where weight-bearing exercise comes in.
What Is Weight-Bearing Exercise?
Weight-bearing exercises are movements where your body works against gravity while you stay upright. These activities place healthy stress on your bones, prompting them to grow denser and stronger over time.
Common examples include:
Walking or hiking
Dancing
Climbing stairs
Jogging or running
Playing tennis or pickleball
Strength training with free weights or resistance bands
Even bodyweight exercises, when done consistently, can have a big impact on your bone health.
Benefits of Weight-Bearing Exercise for Bone Health
Engaging in regular weight-bearing activities helps to:
Stimulate bone-building cells
Slow bone loss and reduce fracture risk
Improve balance and coordination (to help prevent falls)
Build muscle strength that supports and protects bones
Now that you know why it matters, here are three great weight-bearing exercises you can start doing today.
3 Weight-Bearing Exercises to Strengthen Your Bones
1. Sit-to-Stand (Chair Squats)
What it does: Builds strength in your thighs, hips, and core—key for daily activities like getting out of a chair or car.
How to do it:
Sit on a sturdy chair with your feet flat, shoulder-width apart.
Cross your arms over your chest or extend them forward for balance.
Press through your heels and stand up tall.
Lower yourself back down slowly and with control.
Repeat 10–15 times.
Therapist Tip: Use a chair with arms for assistance if needed. Over time, try doing it hands-free.
2. Step-Ups
What it does: Strengthens your legs and glutes while improving coordination and balance.
How to do it:
Stand in front of a low, stable step or platform.
Step up with your right foot, then bring your left foot up to join it.
Step back down, leading with the right foot.
Complete 10–12 repetitions on each leg.
Therapist Tip: Start with a low step and increase height as you get stronger. Use a handrail or wall for balance as needed.
3. Standing Heel Raises
What it does: Works your calf muscles while putting healthy stress through your ankle and foot bones.
How to do it:
Stand tall near a counter or sturdy surface.
Slowly rise onto your toes, lifting your heels off the ground.
Hold for 1–2 seconds.
Lower your heels back down with control.
Repeat 15–20 times.
Therapist Tip: Try this exercise on one foot at a time for an added balance challenge.
Start Safe, Stay Strong
If you’ve been diagnosed with osteopenia or osteoporosis—or if you’re just not sure where to start—it’s important to get professional guidance. At Marko Physical Therapy, we’ll design a safe, customized program to match your current fitness level and long-term health goals.
Remember: Consistency is key. A little bit of the right exercise, done regularly, can make a powerful difference in your bone strength and overall health.
Let’s build a stronger foundation—one step at a time.
Contact Marko Physical Therapy today to schedule your personalized assessment and get started with a bone-strengthening program that works for you.
Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.
A physical therapist can help you Restore Your Body!
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