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Bold Guide: Exercise for Bone Health

As we age, our bones naturally become less dense and more fragile, increasing the risk of osteoporosis—a condition that affects over 10 million older adults in the U.S. Exercise is key to maintaining bone strength and managing osteoporosis.

Bold offers classes that include weight-bearing activities, resistance training, and balance exercises to improve bone health and reduce fracture risk. With Bold, you can take proactive steps toward stronger bones and a healthier life.

How bone health changes with age

Just like the rest of our body, our bones change as we age:

  • Bone strength: As we age, our bone mass declines due to lower production of new bone tissue. This can lead our bones to become less resilient and more susceptible to fracture.

  • Hormonal changes: After menopause, women often experience a decline in bone mass due to decreased estrogen levels. As a result, they are at a higher risk of developing osteopenia (low bone density) compared to men.

  • Nutritional factors: As we age, our bodies become less effective at absorbing essential nutrients like calcium and vitamin D, which are vital for bone health.

  • Medical conditions: Some conditions common in older adults, such as hyperthyroidism and rheumatoid arthritis, can lead to lower bone density.

Exercises for bone health

Regular exercise can enhance bone density and reduce fracture risk. Here are key types of exercise that can improve bone health:

  • Weight-bearing exercises safely put stress on bones to slow bone loss and build bone strength.

    Bold classes to try: Seated cardio classes are a great way to safely build bone strength as well as cardiovascular endurance. And for a change of pace, Bold’s selection of dance-based classes offer weight-bearing movements that are also tons of fun.

  • Strength training challenges our bones to become more resilient.

    Bold classes to try: Full-body strength classes help to build muscle that can protect your bones and reduce the risk of injury from a fall. Functional fitness classes focus on helping you more easily conduct movements that you do every day.

  • Balance training is important for people with osteoporosis, who are at higher risk of fall-related injuries.

    Bold classes to try: Tai Chi is an ancient Chinese martial art that focuses on gentle, low-impact movements. A growing body of research shows that Tai Chi is an excellent component of a healthy aging exercise routine to help improve balance and reduce fall risk.

  • Flexibility training helps maintain bone health by reducing stress on the body and improving muscular strength.

    Bold classes to try: If you’re looking to reduce stiffness, yoga and mobility classes are great to try. Even if you’re new to yoga, Bold’s trainers will teach you everything you need to know to safely practice, and offer plenty of options for every movement.

Tips to start an exercise routine for stronger bones

If you have osteoporosis or other bone concerns, it’s important to:

  1. Consult your healthcare provider before starting.

  2. Focus on weight-bearing, strength, balance, and flexibility training.

  3. Start slowly and gradually build in duration and intensity.

  4. Listen to your body and adjust your routine as needed.

The bottom line

Increase your bone strength with Bold’s online exercise classes. Our team of doctors, researchers, and trainers create personalized programs to help you get stronger and age better. Check if you’re eligible for Bold at no cost through your health plan or provider, and take your first class today!

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