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| Happy June, friends! A few weeks ago, we covered the best exercises for better posture and asked which exercises you’d like to read about next. So many readers wrote in to us requesting the same topic: exercises for stronger bones. Today, we’re here to deliver on that. 🫡 |
| Keep reading to see which movements can support your skeleton. We’re still accepting topic requests, too! If you didn’t submit one last time, email us at wellnesswire@healthline.com to tell us what you want to see next. |
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Stay strong,
Morgan Mandriota
Newsletter Editor, Healthline |
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Written by Morgan Mandriota
June 1, 2026 • 3 min read |
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| Build up your bones with these moves |
| While swimming, cycling, and cardio can be good for your lungs and heart, these exercises won’t exactly help to strengthen your bones. Some activities, like hiking, jumping rope, and running, may even cause harm by putting too much stress on your bones and increasing your risk of fractures. |
| Weight- and strength-bearing exercises, like climbing stairs, lifting weights, and jogging, are great for bone health. These moves use gravity as a source of resistance to put extra pressure on your bones, signaling your body to strengthen your bones and prevent mineral loss. |
| In addition to the exercises above, here are a few movements that you can do at home, especially if you live with osteoporosis: |
| Foot stomps will challenge your hip bones and other key areas of your body that osteoporosis most commonly affects. |
- While standing, stomp your foot, and imagine you’re crushing a can underneath it.
- Repeat 4 times on one foot, then repeat the exercise on the other foot.
- Hold on to a chair or counter top if you have a hard time balancing.
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| Squats can strengthen the front of your legs and butt. You don’t have to squat deeply for this exercise to be effective! |
- Start with your feet hip-width apart. For balance, you can rest your hands lightly on a sturdy piece of furniture.
- Bend at your knees to slowly squat down. Keep your back straight and lean slightly forward. You should feel your legs working.
- Squat only until your thighs are parallel to the floor.
- Tighten your buttocks to return to a standing position.
- Repeat 8 to 12 times.
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| Bicep curls can be performed with a resistance band or dumbbells weighing between 1 and 5 pounds. You can sit or stand while doing them, whichever is most comfortable for you. |
- Take a dumbbell in both hands, or step on a resistance band and hold one end in each hand.
- Pull the bands or weights in toward your chest, watching the muscles on the front of your upper arms contract.
- Lower your arms to return to your starting position.
- Repeat 8 to 12 times. Rest and repeat for a second set, if possible.
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| Standing on one leg will help improve your balance. You can hold onto something or someone while doing this move, if needed. |
- Stand on one foot for 30 seconds to 1 minute, if possible.
- Repeat 3 times on each leg.
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| It takes time to build stronger bones, so it’s important to stay consistent and be patient. Find activities you enjoy, and stick with them. If you need help finding a routine that works for you, a doctor or personal trainer may be able to help. |
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| More Exercises for Anxiety and Digestion |
| Mental health and gut health often go hand in hand. Try this 10-minute workout from certified personal trainer Dr. Maria Luque, specifically designed to reduce anxiety and support digestion. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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