When we think about exercise, we often focus on muscles, strength, or cardio fitness. But did you know your bones also need the right kind of stress to stay strong and healthy?
This is where bone-loading exercises come in. Also known as weight-bearing or resistance exercises, these movements are essential for maintaining bone density, preventing osteoporosis, and keeping your body strong as you age.
What Are Bone-Loading Exercises?
Bone-loading exercises are activities that place controlled stress on your bones, encouraging them to adapt and become stronger – much like how lifting weights helps build muscle. When bones are “loaded” through physical activity, it stimulates the cells that build new bone tissue.
There are two main types of bone-loading movements:
Weight-Bearing Exercises
These include activities where you work against gravity while staying upright. Think walking, jogging, climbing stairs, dancing, or even low-impact jumping (when appropriate).
Resistance Training
This involves working against a force – like weights, resistance bands, or your own body weight. Examples include squats, lunges, push-ups, or Pilates. These exercises strengthen the muscles around your bones and stimulate bone growth.
At Leapcare, we often tailor these movements to fit your needs, especially if you’re dealing with joint pain, injury recovery, or are new to strength training.
Why Are Bone-Loading Exercises Important?
As we age, our bone density naturally declines- particularly after age 50. This increases the risk of fractures, especially in areas like the hips, spine, and wrists.
Incorporating bone-loading exercises into your routine helps:
- Slow or prevent bone loss
- Improve balance and coordination, reducing fall risk
- Strengthen muscles that support and protect your joints
- Maintain posture and mobility
These benefits aren’t just for those at risk – they’re important for anyone wanting to stay active and independent for longer.
What If You’ve Been Diagnosed with Osteoporosis?
It’s never too late to start. In fact, tailored bone-loading exercises are one of the most effective ways to manage osteoporosis without medication. The key is doing it safely, under professional guidance.
Our physiotherapists and exercise physiologists at Leapcare are experienced in designing safe, progressive programs for people with osteoporosis or osteopenia. We focus on improving strength, mobility, and balance.
How We Can Help
At Leapcare Health Group, we take a personalised approach to bone health. Whether you’re looking to prevent bone loss or manage an existing diagnosis, we’ll work with you to:
- Assess your current risk
- Design an individualised movement plan
- Teach safe, effective technique
- Track your progress and adjust along the way
Our team is here to help you stay active, strong, and supported at every stage.
Strong Bones Start Now
Bone health isn’t just a future concern – it’s something you can take charge of today. With the right movement, education, and support, you can build a stronger foundation for life.
Want to learn more? Reach out to Leapcare Health Group to book a session with our physio or exercise physiology team. We’re here to help you move better, feel stronger, and support your bones every step of the way.
