Bone density loss starts slowly and then accelerates around menopause, according to Carl Herndon, MD, an orthopedic surgeon at NewYork-Presbyterian/Columbia University Irving Medical Center. Nearly 80 percent of people with osteoporosis are women, largely because estrogen, a hormone vital to bone formation, decreases significantly during menopause.
You can support bone health at any age through targeted exercise and nutrition. Bone training requires three key types of movement: strength training, high-impact cardio, and balance work. A sample plan includes three strength-training sessions per week, two high-impact cardio workouts (one optional depending on fitness level), and two rest days, with workouts lasting 45 minutes or less.
The plan uses minimal equipment: an exercise mat, a step, resistance bands, and light, medium, and heavy dumbbells.
Nutrition supports bone strength through minerals including calcium, magnesium, and phosphorus, which form the inner tissues that make bones firm yet flexible. Building balanced, nutrient-rich plates with bone-friendly foods strengthens the skeletal system.
Training for stronger bones builds strength, balance, and power, which supports healthy aging beyond bone density alone. These qualities develop functional strength for everyday activities and improve stability and agility to help prevent falls.