Breaking a bone ranks high among the health concerns many people have as they get older.
Osteoporosis, which causes bones to become weaker and more vulnerable to fractures, is especially common among older women, although men can develop it, too.
And with Halloween approaching, here’s something worth remembering: Your skeleton needs exercise just as much as your muscles do.
“Like your muscles, your bones get stronger when you make them work,” says the Bone Health & Osteoporosis Foundation.
Regular physical activity can help protect your bones, improve balance and reduce the risk of falls.
New Research Supports Exercise
A major study published in The BMJ in September 2026 reviewed 124 clinical trials involving more than 18,000 adults ages 40 and older.
Researchers found that exercise can help slow the loss of bone density that comes with aging. Brisk walking or jogging and programs combining aerobic activity with strength training showed particularly promising results.
The findings add to years of research showing that physical activity is important for maintaining healthy bones.
That’s significant because osteoporosis and low bone mass contribute to more than 2 million fractures annually in the United States, according to the Bone Health & Osteoporosis Foundation.
What Kinds of Exercise Help?
Not all exercise affects bones in the same way. The National Institutes of Health recommends combining several types of activity:
- Strength training. Lifting weights, using resistance machines or bands, and performing bodyweight exercises such as squats help strengthen muscles and place beneficial stress on bones.
- Weight-bearing exercise. Walking, dancing, stair climbing and hiking make your bones work against gravity. Higher-impact activities can provide additional benefits for people who can perform them safely.
- Balance training. Exercises that improve stability and coordination, including tai chi and standing on one leg, can help prevent falls that lead to fractures.
The Bone Health & Osteoporosis Foundation recommends weight-bearing exercise for about 30 minutes on most days, along with muscle-strengthening activities two or three times a week.
It’s Never Too Late to Start
Bone health also depends on good nutrition, including adequate calcium, vitamin D and protein. Ask your healthcare provider about bone-density screening, especially if you’re over 50 or have other risk factors.
If you already have osteoporosis or have experienced a fracture, some exercises might need to be modified. A healthcare provider or qualified fitness professional can help you choose safe, effective activities.
Our bodies change as we age, but we can take steps to stay strong, active and independent.
And that’s something to celebrate, Halloween or not.
Call us to learn how exercise can help you build strength, improve balance and protect your bones.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.