Ask our feel younger expert: How to build bone strength

Ask our feel younger expert: How to build bone strength

Julie says: Along with any medication you have been prescribed, and a diet rich in calcium and vitamin D, exercise is an excellent way to build up your bone strength. Bones respond to load bearing, which is any physical activity where you are supporting the weight of your own body.

Walking up and down stairs is great for legs – aim to do this at least 5 times a day. For arms and wrists you can do standing press-ups - stand facing a wall, place your hands on the wall at shoulder height. Lean your body forwards towards the wall by bending your elbows and then push back to the starting position keeping your body firm. Build up to doing 15 repetitions, 3 times a week.

Weight lifting is really helpful; carry small hand weights or even bottles of water in each hand as you go for a brisk walk.

A resistance band if ideal to build strength if you prefer seated exercise, there are some examples of how to use them on my website

Lastly just avoid high impact exercises and stay as physically active as you can.

For more info about osteoporosis go to

Julie Robinson is a specialist fitness instructor with a range of DVDs available at 0800 612 0450
Send your fitness questions to Julie via email at