10 Simple Exercises to Strengthen Your Bones After 50
If you’re over 50, maintaining strong bones isn’t just important—it’s essential. As we age, our bone density naturally decreases, putting us at higher risk for fractures, falls, and long recovery times. But here’s the good news: you can take action today to help reverse that trend.
The secret? Movement.
Certain exercises have been proven to stimulate bone growth, improve balance, and build muscle—all key for keeping your bones strong and your body mobile. And no, you don’t need a gym membership or fancy equipment. These 10 simple moves can be done right at home, at your own pace.
1. Bodyweight Squats
Squats help build strength in your legs, hips, and lower spine. This not only supports your skeleton—it also reduces fall risk. Start by standing with feet shoulder-width apart and lowering yourself as if sitting in a chair. Even doing 10 reps a day can make a difference.
2. Wall Push-Ups
Too tough to do a regular push-up? Try wall push-ups. Stand a few feet from a wall, place your hands on it, and slowly lower your body toward the wall and back. This gently strengthens the upper body and spine—both key bone zones.
3. Toe Stands
Want better balance and stronger bones in your feet and calves? Stand tall and lift your heels to stand on your toes. Hold for a few seconds, then lower. Repeat 10-15 times.
4. Heel Drops
Heel drops help stimulate bone growth in your legs and hips. Stand on a step, rise onto your toes, then quickly drop your heels down. Make sure to hold onto a rail or wall for safety.
5. Marching in Place
This simple movement strengthens your hips and core. Lift your knees one at a time in a marching motion. Bonus: it’s great for your coordination and balance.
6. Resistance Band Rows
Use a resistance band to strengthen your upper back and arms. This supports your spine and shoulders, and helps posture—important for avoiding the “stoop” that can come with aging.
7. Leg Lifts
Lying on your side or back, slowly raise one leg at a time. It’s a low-impact way to keep your hips and thighs strong, which is critical for preventing fractures.
8. Step-Ups
Find a sturdy step or low platform and step up, then down. This is weight-bearing movement at its best—and perfect for your legs and bones.
9. Seated Dumbbell Press
Light weights can make a big difference. Sitting in a chair, press dumbbells overhead to engage your shoulders, arms, and upper spine.
10. Walking
It sounds simple, but walking is one of the best bone-strengthening activities out there. Aim for 30 minutes a day, even if it’s broken into smaller sessions.
