Movement Is Medicine
If you’ve been told you have low bone density or osteoporosis, your doctor may have recommended “weight bearing exercises.” But what does that really mean—and how do you know which ones are safe?
You’re not alone in wondering. In fact, most of my Houston clients start by asking the same question:
“What counts as weight bearing, and will it help me build bone?”
I’m Jenny Samuelson, licensed physical therapist and founder of OsteoProFitness. For over two decades, I’ve helped adults strengthen their bones safely through guided movement and education. Whether you live in Houston, Sugar Land, Fort Bend County, Memorial, or The Woodlands, this guide will help you understand how weight bearing exercises protect your bones and how to get started with confidence.
Physical Therapy for Osteoporosis Near Me
Osteoporosis and Exercise
What Are Weight Bearing Exercises?
Simply put, weight bearing exercises are movements that make your body work against gravity while your feet and legs support your weight. These activities load your bones, telling them to grow stronger in response to the stress.
Common examples include:
- Walking
- Hiking
- Stair climbing
- Dancing
- Low-impact aerobics
What’s not weight bearing? Exercises like swimming, water aerobics, and cycling don’t place enough load through your bones to trigger bone-building activity. They’re great for cardiovascular fitness—but not for increasing bone density.
Why Weight Bearing Exercises Matter for Osteoporosis
Bones are living tissue. Just like muscles, they respond to the demands placed on them. When you stress a bone safely—by walking, lifting, or climbing stairs—it signals bone-forming cells (osteoblasts) to reinforce that area.
🧠 Clinical Insight: Research consistently shows that moderate, repetitive weight bearing exercise helps maintain or modestly improve bone density, particularly in the hips and spine.
In contrast, prolonged inactivity or non-impact activities can cause bones to weaken faster. That’s why learning the right type and amount of weight bearing activity is essential to long-term bone health.
The Two Types of Weight Bearing Exercises
1️⃣ Low-Impact Weight Bearing
These are gentle on your joints yet still stimulate bone growth. Perfect for beginners or anyone recovering from injury.
Examples:
- Walking briskly
- Stair stepping
- Dancing or line dancing
- Weight shifting in place
2️⃣ High-Impact Weight Bearing
These involve more force and are typically recommended for those without a high fracture risk.
Examples:
- Light jogging
- Step-ups or side steps
- Jumping jacks (low amplitude)
- Hopping or small jumps
🎥 Watch: What Are Weight Bearing Exercises – Step Ups and Side Stepping
How to Start Safely
If you’re new to exercise—or haven’t moved much due to fear of falling—start slow and build confidence. Here’s a progressive outline:
- Begin with Walking. Aim for 10–15 minutes a day, 4–5 days per week.
- Add Gentle Strength Work. Body-weight squats, heel raises, or wall push-ups.
- Incorporate Balance Exercises. Try standing on one leg near a counter.
- Gradually Increase Intensity. Add resistance bands or light weights as tolerated.
- Listen to Your Body. Mild muscle fatigue is normal; sharp or joint pain is not.
Physical Therapy for Osteoporosis – How Jenny Helps!
Common Mistakes to Avoid
❌ Skipping Rest Days – Bone remodeling requires recovery time.
❌ Going Too Heavy Too Soon – Start light and focus on form first.
❌ Rounding the Spine – Keep your back straight, especially during bending or lifting.
❌ Neglecting Balance Training – Strong bones mean little if you’re unsteady.
❌ Inconsistency – Small, daily habits beat occasional high-intensity workouts.
The Role of Strength Training in Bone Health
Many people think “weight bearing” is the best but strength training—using resistance bands, dumbbells, or even your body weight—is the most powerful tools for bone health.
Why It Works
When muscles pull on bones during lifting or resistance, that tension stimulates bone formation. Over time, your bones adapt by becoming thicker and stronger.
Example Routine
| Exercise | Target | Sets x Reps |
|---|---|---|
| Wall Squats | Hips/Thighs | 3 x 8 |
| Calf Raises | Ankles/Balance | 3 x 8 |
| Resistance Band Rows | Upper Back | 3 x 8 |
| Bicep Curls | Arms/Wrists | 3 x 8 each leg |
🎥 Watch: Intro Exercise Video
Integrating Weight Bearing Into Daily Life
Here in Houston, you don’t need a gym to strengthen your bones. Try these everyday opportunities:
- Take the stairs instead of the elevator.
- Park farther from store entrances for extra steps.
- Dance while cooking dinner.
- Use nearby parks in Sugar Land or Memorial for brisk walks.
- Join local walking clubs or community centers that host group classes.
The key is consistency, not perfection.
How Often Should You Do Weight Bearing Exercises?
For most adults with osteoporosis:
- Frequency: 5–7 days per week
- Duration: 30 minutes total (can be split into two sessions)
- Intensity: Moderate effort—you should be able to talk but not sing
Alternate days of walking or dancing with days of light resistance training for best results.
Pairing Weight Bearing With Balance & Posture Training
Building bone is only half the equation—preventing falls is equally vital. Combine weight bearing with exercises that enhance stability:
- Single-Leg Stands – hold a countertop for support
- Tandem Walks – heel-to-toe walking along a line
- Core Engagement – see How to Activate Your Core
Osteoporosis and Exercise – Let’s Begin!
The Mental and Emotional Benefits
Clients often share that weight bearing exercise helps them feel younger, stronger, and more capable. It’s not just physical—it’s emotional therapy.
Every step, every squat, every small victory restores trust in your body. Over time, fear fades, and confidence grows.
💬 “I used to avoid stairs. Now I take them proudly.” – OsteoProFitness Client, Fort Bend County
When to Seek Professional Guidance
If you’re unsure where to start—or have spinal fractures or severe bone loss—consult a licensed physical therapist. A personalized plan ensures every movement strengthens rather than strains your bones.
Working with a professional also helps track progress safely and make adjustments over time.
Physical Therapy for Osteoporosis The Basics
Recommended Courses to Support Your Routine
👉 Epic Bone Fitness – Exercise Videos
Comprehensive at-home program combining strength, balance, and weight bearing exercises.
👉 Bone-Safe Indoor Weight Bearing Cardio
Perfect for days when Houston’s weather keeps you indoors—safe, guided, and energizing.
Conclusion – Step Into Strength
Weight bearing exercises aren’t complicated—they’re everyday movements done with purpose.
Whether you’re walking the shaded trails of Memorial Park, climbing stairs in Sugar Land, or joining a class in The Woodlands, each step supports your body’s natural ability to stay strong.
Start small, move consistently, and let your confidence grow with every workout.
Physical Therapy for Osteoporosis Near Me
Osteoporosis and Exercise
📩 Ready to move smarter? Download your free Osteoporosis Exercise Safety Checklist and begin your journey today.