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4 min readMoving more and sitting less helps increase bone density (and lower body fat percentage), according to one study.Experts explain that exercise stimulates the formation of new bone cells that keep bones from becoming brittle.Doctors offer their top exercise and diet tips to keep bones strong as you age.<\/p>\n
Bone strength is a real concern for many as they get older, but especially for women who begin to lose bone density<\/a> at a more rapid rate after menopause<\/a>. Fortunately, for anyone concerned with their risk of developing osteoporosis (a.k.a. more brittle bones) as they age, there\u2019s hope. Researchers have found a powerful link between physical activity and bone density that can help you preserve your bone\u2014or even build new bone if you\u2019re choosing the right forms of exercise.<\/p>\n Meet the experts: Alfred Tallia, M.D., M.P.H.<\/a>, a professor and chair in the department of family medicine and community health at Rutgers Robert Wood Johnson Medical School; Omar Atassi, M.D.<\/a>, an assistant professor of orthopedic surgery at Baylor College of Medicine; William Buxton, M.D.<\/a>, the director of neuromuscular and neurodiagnostic medicine and of fall prevention at Pacific Neuroscience Institute in Santa Monica, CA.<\/p>\n The study, which was published in the journal Nature Scientific Reports<\/a>, analyzed data from 9,787 Americans aged 20 to 59 years who participated in the National Health and Nutrition Examination Survey from 2011 to 2018. The researchers looked at factors like bone mineral density and body fat percentage, along with how often people were sedentary and physical.<\/p>\n The researchers found that people who had more sedentary lives were less likely to have good bone density in their lower back and more likely to have a higher body fat percentage. But those who were more active were more likely to have better bone density and a lower body fat percentage.<\/p>\n \u201cOur results show that physical activity is a key component of maintaining bone health in both men and women and is strongly associated with lower body fat percentages,\u201d the researchers wrote. \u201cHealthcare policy makers should consider reducing sedentary activity and increasing physical activity when preventing osteoporosis and obesity.\u201d<\/p>\n Why might working out regularly promote good bone density? In this particular study, the researchers didn\u2019t explore why exercise may help with bone density\u2014they just found a link. However, researchers and physicians do have an idea.<\/p>\n \u201cThis study confirms what we know about exercise and bone density,\u201d said Alfred Tallia, M.D., M.P.H.<\/a>, a professor and chair in the department of family medicine and community health at Rutgers Robert Wood Johnson Medical School. \u201cThinning of bone density is called osteoporosis and is responsible for fractures of the hip and spine whose consequences can take years off of a person\u2019s life expectancy. We normally lose bone density as we age.\u201d<\/p>\n The way exercise can help with bone density<\/a> is slightly complicated but, on a basic level, the physical stress that your bones experience when you exercise stimulates your bones to remodel with extra deposits of calcium and bone-forming cells. This ends up creating stronger and denser bones. Your body reabsorbs old bone and creates new bone during your life and, as long as your body has a good balance of old and new bone, your bones stay healthy and strong, the U.S. National Library of Medicine<\/a> (NLM) explains.<\/p>\n \u201cBone density describes the quality of your bone,\u201d said Omar Atassi, M.D.<\/a>, an assistant professor of orthopedic surgery at Baylor College of Medicine. \u201cWhen we are in our 20s, most of us have normal bone density. As we naturally age, bone gradually loses its strength and becomes more porous.\u201d Dr. Atassi compared healthy bones to a wood 4×4. \u201cAs we age, our bone can gradually become very porous and weak, like dry wall,\u201d he said. \u201cJust like when you are hanging up a heavy picture, you strive to put a nail in the stud instead of the dry wall because the dry wall will have trouble holding up a heavy picture.\u201d If your bone density becomes critically low, your bones will have trouble holding up against the occasional fall or bump, he said. \u201cWhen we were studs, the simple fall would result in a bruised ego, but when we are dry wall, our bones can break,\u201d he added.<\/p>\n Since this study was published in 2023, others have come out supporting the benefits of exercise for increasing bone density. In a large review and meta-analysis in Scientific Reports<\/a> published in 2025, both aerobic exercise and resistance training were found to significantly improve bone density in postmenopausal women.<\/p>\n How to improve your bone density<\/p>\n All exercise is good for your overall health, but certain ones are considered better for lowering your risk of poor bone density and osteoporosis<\/a>. \u201cOne of the best ways to maintain bone health and prevent osteoporosis is engaging in weight-bearing exercises,\u201d said William Buxton, M.D.<\/a>, the director of neuromuscular and neurodiagnostic medicine and of fall prevention at Pacific Neuroscience Institute in Santa Monica, CA.<\/p>\n Dr. Tallia emphasized that activities like walking, gardening, climbing stairs, and dancing that put some stress on your bones \u201chelp prevent falls and helps keep bone density loss at a minimum.\u201d<\/p>\n