The Secret to Stronger Bones as You Age
Turn Back the Clock: The Age-Defying Edit
When we think about keeping our bones strong as we age, most of us know exercise matters.
But new research suggests it’s not just whether we exercise that counts — it’s how we move, how often we do it, and how consistently we keep going over time.
And the good news?
The type of exercise shown to be most effective for bone health looks a lot like what we already do in Move it or Lose it classes.
A major review published in the Journal of Sport and Health Science analysed 74 studies involving more than 5,000 postmenopausal women to discover which types of exercise had the biggest impact on bone mineral density — a key marker of bone strength.
The findings were clear:
💡 The greatest improvements came from combining:
- Strength training
- Balance work
- Controlled, functional movement
And importantly, the biggest benefits were seen when people exercised consistently for 12 months or longer.
Why bones need more than walking
Walking is fantastic for overall health. It supports heart health, mood, mobility and independence.
But when it comes to maintaining bone density, the research shows we need more.
Bones respond to challenge. When muscles pull against bone during strength and balance exercises, it sends signals to the body to keep rebuilding and maintaining bone tissue.
That’s why exercises involving:
- resistance
- balance
- posture
- coordination
- controlled movement
appear to work especially well for ageing bones.
The researchers found that exercise programmes combining these elements consistently outperformed single types of exercise alone — particularly for important areas like the hips and spine.
Why this matters as we age
From around menopause onwards, bone density naturally starts to decline due to changes in hormones, particularly oestrogen. Over time, this can increase the risk of osteoporosis and fractures.
But here’s the empowering part:
Bones are living tissue. They continue adapting throughout life.
The study showed that even women with low bone density or osteoporosis still benefited from exercise.
In other words: it’s never “too late” to start.
What this means for Move it or Lose it members
This research is incredibly encouraging because it reinforces exactly what our classes are designed to deliver.
Move it or Lose it sessions combine:
✅ Strength
✅ Balance
✅ Functional movement
✅ Coordination
✅ Cognitive challenge
✅ Social connection
We believe in helping people build the strength, confidence and balance needed for real life — reaching cupboards, climbing stairs, getting out of chairs, carrying shopping and staying independent.
And because every exercise can be done seated or standing, people can start at the level that feels right for them.
The part many people miss: once a week may not be enough
One of the most important findings from the research was this:
👉 Long-term, regular participation matters.
The women who saw the most reliable improvements weren’t just exercising occasionally — they were building movement into their lifestyle over time.
That means:
- One class a week is a brilliant start
- But more regular strength-based movement may deliver even greater benefits
This is why we often encourage members to:
- attend more than one class a week
- repeat key strength exercises at home
- add short sessions between classes
- keep moving consistently rather than “all or nothing”
Small amounts done regularly really do add up.
One of the biggest challenges in exercise research isn’t simply finding what works — it’s helping people stick with it long enough to see the benefits. That’s where community matters. At Move it or Lose it, we’re incredibly proud of the high levels of long-term participation across our classes, with many members attending for years — and some for over a decade.
We often hear people say they keep coming not just because they enjoy the exercises, but because they enjoy the friendships, encouragement and sense of belonging too. And that consistency is powerful, because when it comes to bone health, strength and healthy ageing, it’s the regular habits we maintain over time that make the greatest difference.
Simple Ways to Build Stronger Bones at Home
The research is clear: consistency matters. And while one class a week is a fantastic start, building more strength and balance work into your routine could deliver even greater benefits for your bones over time.
The good news? It doesn’t have to mean long workouts or hours in the gym.
Here are some simple ways to keep building strength between classes:
👉 Join the Move it or Lose it Online Club
Our Online Club makes it easy to fit movement into everyday life, with:
- live mini classes
- catch-up sessions
- on-demand workouts
- strength and balance routines you can do at home
It’s a brilliant way to add that second weekly session and keep your body moving consistently.
You can even try it free for 30 days with no payment details required, then it’s just £4.99 per month — cancel anytime.
👉 Try Our Free Resistance Band Strength Guide
Resistance bands are one of the simplest and most effective ways to build strength safely at home.
Our free guide includes easy exercises designed to help improve strength, stability and confidence — all from the comfort of your own chair or living room.
👉 Keep Moving with the Stay Fit for Life Book
Looking for simple exercises to dip into throughout the week?
Our Stay Fit for Life book is packed with practical movements and everyday activity ideas to help you stay stronger, steadier and more independent.
It’s ideal for building healthy habits little by little — because small steps done consistently really do make a difference.
👉 Find a Local Move it or Lose it Class
One of the most powerful things about Move it or Lose it isn’t just the exercise — it’s the community.
Many of our members have been attending classes for years, even decades, because they genuinely enjoy them. The friendships, encouragement and fun atmosphere help people stay consistent — and consistency is where the real benefits happen.
With seated and standing options in every class, there’s something for all abilities and confidence levels.
The bottom line
This research highlights something powerful:
Healthy ageing isn’t about extreme workouts.
It’s about combining the right kinds of movement consistently over time.
Strength.
Balance.
Control.
Community.
That’s the real formula for ageing well.
And perhaps most importantly of all, it reminds us that every class, every walk to the kitchen, every sit-to-stand, every band exercise and every bit of movement counts.
Because turning back the clock doesn’t happen in one workout.
It happens through the small things we do consistently — week after week, year after year.
Summary
New research analysing 74 studies involving more than 5,000 postmenopausal women found that the most effective exercise for bone health combines strength training, balance work and controlled functional movement — rather than focusing on just one type of exercise alone. The study also showed that consistent, long-term participation delivers the greatest benefits for bone density, particularly in the hips and spine.
This evidence strongly aligns with the Move it or Lose it® approach, where classes combine strength, balance, coordination and functional movement in a fun, inclusive way with seated and standing options. The article also highlights the importance of doing strength-based exercise more than once a week and explores how local Move it or Lose it® classes, the Move it or Lose it Online Club, resistance band exercises and home resources can help older adults build stronger bones, improve confidence and stay independent as they age.