Weight-bearing exercise for strong bones: why it matters and how to start
Key points
- Weight-bearing activity is any activity in which your body works against gravity.
- The Office on Women's Health (US) says it is especially important to build bone and help prevent bone loss.
- The CDC (US) lists at least 150 minutes of moderate activity a week for older adults, plus muscle-strengthening on at least 2 days.
- Falls can cause fractures, and the Office on Women's Health (US) says balance exercises matter most for older women.
- The sources advise asking a doctor or nurse for help with an activity plan.
Why it matters at this age
Weight-bearing activity is any activity in which your body works against gravity. The Office on Women's Health (US) says it is especially important to build bone and help prevent bone loss. It names walking, dancing, and tennis as examples for women of all ages. [1]
The Office on Women's Health (US) also says regular activity of any type can help slow bone loss. It can improve muscle strength and help your balance, too. [1]
How often
Our sources give no weekly amount for weight-bearing activity alone. The CDC (US) lists what older adults need in general. That is at least 150 minutes a week at moderate intensity, such as 30 minutes a day on 5 days. It also lists at least 2 days a week of activities that strengthen muscles. [2]
The Office on Women's Health (US) likewise says women need muscle-strengthening activities on at least two days each week. [3]
How to start: beginner
The Office on Women's Health (US) says to choose weight-bearing activities such as running or dancing to build and strengthen bones. On its activity page, it advises adding minutes of walking and walking faster as your body gets used to the activity. [1] [3]
The CDC (US) says that if you have trouble meeting its recommendations, you can be as active as your abilities and conditions allow. [2]
How to start: intermediate
Our sources do not set out a separate intermediate level for weight-bearing exercise. On progressing, the Office on Women's Health (US) says to add minutes of walking and walk faster as your body gets used to it. The CDC (US) also lists activities that improve balance, and activities that strengthen muscles. [2] [3]
Safety
The Office on Women's Health (US) says fractures can happen after minor falls, stumbles, or bumps into furniture. It also names falls as the top cause of injury for adults older than 65. [1]
Balance exercises are important for all women, says the Office on Women's Health (US), but especially for older women, who face a higher risk of falls. MedlinePlus (US) adds that preventing falls can help lower the risk of breaking a bone. [3] [4]
When to see a doctor
The Office on Women's Health (US) suggests asking a doctor or nurse to help you build an activity plan that suits you. [3]
On bone loss, the Office on Women's Health (US) advises talking to your doctor about whether you need medicine to prevent it. MedlinePlus (US) says to reach out to a health care provider with any questions about your health. [1] [4]
Sources
- Office on Women's Health (US): Osteoporosis (opens in a new tab). Last updated April 28, 2026.
- CDC (US): Older Adult Activity: An Overview (opens in a new tab). Last updated December 4, 2025.
- Office on Women's Health (US): Physical activity for all women (opens in a new tab). Last updated February 16, 2021.
- MedlinePlus (US): Osteoporosis (opens in a new tab). Last updated September 30, 2025.
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