Honestly, it can be overwhelming to sort through all the advice, especially when you’re just trying to feel stronger, more stable, and more confident in your body. But now, thanks to new research published in Scientific Reports, we finally have some much-needed clarity—and hope.

What This Study Looked At

This 2024 study reviewed 49 clinical trials involving over 3,300 postmenopausal women—women just like you and me. The researchers set out to answer a key question:

Which types of exercise are most effective for improving bone mineral density (BMD), especially in the spine and hip—two of the most common sites for osteoporotic fractures?

The Most Effective Exercise for Bone Health

The clear winner?
A combination of aerobic exercise and resistance training (AE + RT).

This dynamic duo—think brisk walking, stair climbing, or dancing combined with strength training using weights, resistance bands, or bodyweight exercises—was the most effective in improving BMD at both the lumbar spine and femoral neck.

Here’s what else the research revealed:

• Aerobic + Resistance Training (AE + RT) led to the greatest improvements in bone density
• Resistance training alone also had a significant effect
• Aerobic exercise alone provided benefits, but not as strong as when paired with resistance
• Whole-body vibration was shown to improve BMD at the hip

Exercise Guidelines for Women with Osteoporosis

Based on the findings of this study, here’s a science-backed weekly exercise framework to support your bones:

• Resistance Training: 2–3 sessions per week
• Aerobic Activity: 2.5 to 5 hours per week (30–60 minutes most days)
• Impact Exercises (if tolerated): Add low-impact hopping or jumping to boost bone loading
• Balance Training: Daily practice to reduce fall risk and improve stability

But What If You Can’t Do High-Impact Exercise?

I get it. Not all of us can tolerate activities like jogging or even prolonged walking—especially if you’ve had joint replacements or deal with chronic pain.

If that’s your reality, please don’t feel discouraged.

While swimming and biking are often labeled “non-weight-bearing” and considered less effective for building bone, they still hold value.

Here’s why:

When your muscles contract—even during low-impact activities like swimming or cycling—they pull on your bones, creating a mechanical force that helps stimulate and maintain bone strength. While the force is less than what you’d get from weight-bearing or resistance exercise, it’s still a helpful signal to your skeleton.

So if swimming or biking is what you can do safely—or what you genuinely enjoy—keep doing it! These activities are great for your heart, your muscles, your joints, and your emotional well-being.

That said, for optimal bone support, consider adding in resistance training. You can start gently with bodyweight exercises, resistance bands, or light weights and build up from there.

Final Thoughts

If you’re like me—a postmenopausal woman in her 60s who wants to stay strong, active, and vibrant—this study is a powerful reminder that movement matters, but the type of movement matters even more.

While aerobic exercise offers important benefits, it’s resistance training that truly helps build and protect bone. When you combine the two, your bones get the best of both worlds.

And remember:

It’s not about doing everything perfectly. It’s about starting where you are—and staying consistent.

Whether you’re walking, lifting, biking, or swimming, you’re sending your body a powerful message:
I’m committed to growing stronger.

Need Help Creating a Bone-Safe Exercise Routine?

Not sure if your current routine is supporting your bones—or potentially putting you at risk?

Book an Exercise Review Consultation with me!
Together, we’ll look at what you’re currently doing and explore ways to safely add bone-strengthening movements like resistance and weight-bearing exercises—customized to your body and your needs.

You can schedule your Exercise Review HERE or Email me at susan@nurturedbones.com to schedule your session.

Let’s build strength, stability, and confidence—together.