Let’s be honest: Aging can be tough. You might notice your hair graying, unexpected wrinkles, and age spots, along with a decrease in your body’s flexibility and strength. This can lead to a deterioration in bone health and a reduction in physical strength. However, there’s good news. We spoke with Kyrie Furr, CPT, a certified personal trainer and performance coach at Barbend, who provided us with a list of the top 10 weight-bearing exercises that can help maintain bone strength and durability as you get older.

As you get older, your bones naturally become less dense, which increases their vulnerability to fractures and breaks. Luckily, studies have shown that regular weight-bearing exercises can significantly decelerate this process, ensuring your bones remain strong and healthy. This becomes particularly essential for elderly individuals since bone health is vital for preserving their independence and ensuring a high quality of life.

Walking

Walking is an excellent exercise that is gentle on your joints and can be performed nearly anywhere. It’s particularly beneficial for strengthening the bones in your legs, hips, and lower spine, thereby lowering the chance of fractures and bolstering overall bone health.

“Aim for at least 30 minutes of brisk walking five times per week,” recommends Furr. “If you can, jogging or running can provide even greater bone-strengthening benefits compared to walking due to the increased impact.”

Stair Climbing

Climbing stairs is a simple yet effective cardio exercise that builds bone strength, especially in your legs and hips.

“Climbing stairs engages multiple muscle groups and puts stress on your bones, making it an excellent weight-bearing exercise. You can use stairs at home, in your office building, or find a stair climber machine at the gym,” says Furr.

Dancing

Dancing is more than a fun and active way to let loose. According to a 2023 study, dancing can improve balance and coordination, reducing the risk of falls and fractures as you age.

Furr says, “Dancing engages various muscle groups and involves bearing your body weight while moving to the rhythm of music. Styles like salsa, hip-hop, or Zumba can be particularly effective for bone health.”

Tennis

Playing tennis is another excellent weight-bearing exercise since it involves plenty of running, jumping, and quick changes in direction.

“Playing sports like tennis or racquetball involves quick movements and impacts with the ground, all of which can help strengthen bones, particularly in the upper body and legs,” explains Furr.

Bodyweight Squats

Squats are a fundamental compound exercise that strengthens muscles and bones in your lower body, including the quads, hamstrings, and glutes. They can also reduce your risk of falls and fractures by boosting balance and stability.

“Stand with your feet shoulder-width apart and lower your body by bending your knees and pushing your hips back as if sitting into a chair. Keep your chest up and knees aligned with your toes. Aim for three sets of 10 to 15 with 60 seconds of rest between sets,” says Furr.

Lunges

Lunges are a top-notch bone-strengthening movement. They work multiple muscle groups, including the quads, hamstrings, and glutes, to help strengthen bones in your legs and hips.6254a4d1642c605c54bf1cab17d50f1e

“Stand with your feet hip-width apart, step forward with one leg, and lower your body until both knees are bent at a 90-degree angle,” Furr instructs. “Keep your front knee aligned with your ankle and back knee just above the floor.” Perform three sets of eight to 12 reps for each leg. Take a 60-second rest between sets.

Dumbbell Deadlifts

Deadlifts are another foundational compound exercise that targets the muscles and bones in the lower back, legs, and hips.

“Start by standing with feet hip-width apart, holding dumbbells in front of your thighs,” says Furr. “Hinge at your hips, keep your back flat, and lower the dumbbells toward the floor, stopping below the knee at your mid-shin area. Push through your heels to return to a standing position.” Complete three sets of eight to 10 reps, taking a 60 to 90-second rest between sets.

Pushups

This classic bodyweight exercise strengthens muscles in your chest, shoulders, and triceps while engaging your core and lower body for a solid bone health boost.

“Start in a plank position with hands shoulder-width apart,” instructs Furr. “Lower your body until your chest nearly touches the floor, then push back up. Keep your core tight as you transition through the full movement.” Shoot for three sets of eight to 12 reps with a 60-second rest between sets.

Dumbbell Bench Press

Grab a pair of dumbbells, and get ready to strengthen bones in your upper body.

To perform this exercise, Furr says, “Lie on a bench with a dumbbell in each hand and your palms facing forward. Have the dumbbells resting by your chest. Press the dumbbells upward until your arms are fully extended, then lower them back down to chest level.” Perform three sets of eight to 10 reps, and take 60 to 90 seconds to rest between sets.

Step-ups

Step-ups are a simple yet effective exercise for increasing bone strength in your legs and hips and improving balance and coordination.

“Using a step or platform, step up with one foot, pressing through the heel to lift your body onto the step,” says Furr. “Step down and repeat with the other foot. Step-ups can be done weighted or as a bodyweight exercise.” Perform three sets of 10 to 12 reps on each leg. Rest for 60 seconds between sets.