Why this mix of exercise
Bones adapt to the loads you put through them. Impact such as stamping, brisk walking or jogging sends quick forces through the hips and spine. Strength training loads bones through the pull of working muscles. Balance work doesn't build bone directly, but it prevents the falls that cause most fractures. Posture exercises strengthen the back muscles that help keep the spine upright.
How the plan is built
- Activity: the WHO recommends 150 to 300 minutes of moderate activity a week, plus muscle strengthening on two or more days. Older adults should add varied balance and strength training on three or more days.
- Impact: the Royal Osteoporosis Society's consensus advice suggests around 50 moderate impacts on most days for many people, building up gradually. If you've had spinal fractures or fall often, the planner switches to low-impact moves.
- Strength: two to three sessions a week, working up to about three sets of 8 to 12 repetitions with enough effort that the last few reps feel hard.
- Care with forward bending: with osteoporosis, the planner avoids loaded or repeated forward bending and uses a hip hinge instead.
Progress safely
Start below what you think you can do, and add a little every week or two: more repetitions first, then more sets, then more load. Mild muscle soreness for a day or two is normal; sharp pain, joint swelling or pain that lingers is not. A physiotherapist can teach technique, adapt moves to your joints and build a plan around past fractures. Our guide to exercises for strong bones explains each type in more depth.