{"id":787542,"date":"2026-07-08T18:44:18","date_gmt":"2026-07-08T18:44:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/787542\/"},"modified":"2026-07-08T18:44:18","modified_gmt":"2026-07-08T18:44:18","slug":"an-osteoporosis-specialist-says-you-dont-need-a-gym-to-keep-your-bones-strong-just-these-10-simple-exercises-you-can-do-at-home","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/787542\/","title":{"rendered":"An osteoporosis specialist says you don\u2019t need a gym to keep your bones strong\u2014just these 10 simple exercises you can do at home"},"content":{"rendered":"

A third of all women and 20% of all men over 50 globally will break a bone due to osteoporosis, according to the Osteoporosis Foundation<\/a>.<\/p>\n

The Royal Osteoporosis Society (ROS)<\/a>, the U.K.’s largest national charity dedicated to improving bone health and beating osteoporosis, is working hard to improve those statistics.<\/p>\n

<\/p>\n

The most effective way to significantly improve your bone density and strength is through simple weight-bearing exercises that you can do at home.<\/p>\n

Latest Videos From<\/p>\n

“You don’t need access to a gym, classes or specialist equipment to reduce risk of osteoporosis,” the ROS’s Julia Thompson tells Fit&Well.<\/p>\n

In fact, for the most part, all you need to do is spend more time on your feet, working against gravity to stimulate bone strength.<\/p>\n

You may like<\/p>\n

\u201cYou are weight-bearing when you are standing, with the weight of your whole body pulling down on your skeleton,” the osteoporosis specialist nurse explains.<\/p>\n

“Some of the most effective exercises for bone health are simple, practical movements you can build into your everyday routine without even leaving the house.”<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

How does weight-bearing exercise strengthen your bones?<\/p>\n

The primary benefit of weight-bearing exercise is the stimulation of something called bone remodelling, which is your body\u2019s natural process of breaking down old bone tissue and building new, denser tissue.<\/p>\n

The mechanical force of your bodyweight causes specialized cells called osteoblasts to produce this new bone tissue, making bones stronger.<\/p>\n

If you’ve been diagnosed with osteoporosis or have risk factors, Thompson says you may be unsure about what\u2019s safe.<\/p>\n

What to read next<\/p>\n

“But the reassuring news is that exercise is very unlikely to cause a broken bone and staying active is strongly encouraged.”<\/p>\n

10 exercises to strengthen your bones at home<\/p>\n

Thompson recommends building confidence and strength through manageable, at-home movement.<\/p>\n

“Choose exercises that feel comfortable and enjoyable and adapt them to suit your space and ability level,” she says.<\/p>\n

“The most important thing is to make a start and to keep going. Because when it comes to bone health, movement really matters.”<\/p>\n

The following exercises will all help improve bone health. Choose exercises that suit your ability, building up gradually to the higher-impact moves.<\/p>\n

“All of these can be done in short bursts, in small spaces, and at your own pace,” says Thompson.<\/p>\n

For example, do a few heel drops while the kettle boils. March on the spot during TV adverts. Use the stairs when and where you can.<\/p>\n

Or simply listen to your favorite music and dance (like no one’s watching).<\/p>\n

1. March on the spot<\/p>\n

Falls Prevention: Marching on the Spot with Support – YouTube
\n\"Falls<\/p>\n

Watch On <\/a><\/p>\n

Trainer tip: Thompson recommends performing this while watching TV.<\/p>\n

2. Heel drop <\/p>\n

Heel Raises Standing – Ask Doctor Jo – YouTube
\n\"Heel<\/p>\n

Watch On <\/a><\/p>\n

Trainer tip: Use a chair, counter or wall for support.<\/p>\n

3. Step-up <\/p>\n

Trainer tip: Use a bottom stair or sturdy step and hold a rail or wall for support if needed.<\/p>\n

4. Stair climb <\/p>\n

Climb Stairs the RIGHT WAY | How to Walk Up Stairs | Physical Therapy – YouTube
\n\"Climb<\/p>\n

Watch On <\/a><\/p>\n

Trainer tip: Going down is just as beneficial as going up.<\/p>\n

5. Sit-to-stand <\/p>\n

Trainer tip: If you can\u2019t perform this without using your hands, make it easier by having a support in front of you<\/a> to lightly push off until you build the strength to do it hands free. Always lower down slowly with control.<\/p>\n

6. Single-leg stand<\/p>\n

Single Leg Balance – Ask Doctor Jo – YouTube
\n\"Single<\/p>\n

Watch On <\/a><\/p>\n

Trainer tip: Use a chair, counter or wall for support, building up to doing this unsupported. Keep your gaze on a fixed point in front of you. Ensure your weight is evenly balanced through the front of your foot and heel.<\/p>\n

7. Step-out <\/p>\n

Lateral Step Outs | Hip Stability Exercise Series – YouTube
\n\"Lateral<\/p>\n

Watch On <\/a><\/p>\n

Trainer tip: Focus on maintaining a stable, upright posture and engaging your core as you alternate stepping one foot out to the side.<\/p>\n

8. Mini hops or jumps<\/p>\n

Ankle Hops | Plyometrics – YouTube
\n\"Ankle<\/p>\n

Watch On <\/a><\/p>\n

Trainer tip: This is like skipping lightly on the spot, keeping your weight on the balls of your feet.<\/p>\n

9. Jog on the spot<\/p>\n

Trainer tip: This is a more dynamic version of marching on the spot\u2014progress to this if your fitness allows.<\/p>\n

10. Dance <\/p>\n

Turn Your Walk Into a Dance Party! 20-Min Latin Workout at Home (Over 50 Friendly) – YouTube
\n\"Turn<\/p>\n

Watch On <\/a><\/p>\n

Trainer tip: Better yet, grab a dancing partner and cut loose.<\/p>\n

To learn more about how to look after your bones as you age, the Royal Osteoporosis Society has created this helpful guide on exercise for bone health<\/a>.<\/p>\n

\"woman<\/p>\n

Julia Thompson<\/p>\n

Senior osteoporosis specialist nurse<\/p>\n

Julia Thompson is a Nurse Manager and Senior Osteoporosis Specialist Nurse based in Bath, UK, who works with the Royal Osteoporosis Society (ROS)<\/a>. She leads a specialist nursing team and oversees the organisation\u2019s helpline, supporting people affected by osteoporosis across the UK. Thompson has extensive experience in patient education, service development and improving access to high-quality, evidence-based care. The ROS is the UK\u2019s largest national charity, dedicated to improving bone health and beating osteoporosis.<\/p>\n","protected":false},"excerpt":{"rendered":"A third of all women and 20% of all men over 50 globally will break a bone due…\n","protected":false},"author":2,"featured_media":787543,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,538,137],"class_list":["post-787542","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-au","tag-australia","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/787542","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=787542"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/787542\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/787543"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=787542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=787542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=787542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}