What exercise helps bones?

Strength training, impact exercise such as jumping, and balance work. Walking alone is not enough for bone. Ask your doctor or physiotherapist before starting, especially if you have osteoporosis.

How much calcium do I need each day?

For women around menopause, the Indian Menopause Society suggests at least 800 mg a day from food. The average Indian diet gives about 400 mg. Milk, curd, paneer, ragi, sesame, green leafy vegetables and dal are good sources.

Patient guide

Exercise and food for stronger bones: what studies show

Exercise for osteoporosis, calcium-rich Indian foods and vitamin D, explained with what studies show and what they don't. From Aggarwal Clinic, Patiala.

Exercise, food and daily habits are low-risk steps that most adults can talk through with their doctor. This page sets out what studies show about them, and what they have not shown. Exercise and diet help bone density and muscle, but studies have not shown that they alone prevent fractures.

The page is for men and women. Some of the studies and guidance below are only for women, and the page says so where that is the case. Men should ask their doctor how much of it applies to them.

What exercise helps my bones?

These kinds of exercise help bone:

strength training, which means lifting weights or using exercise bands
impact exercise, such as jumping
balance work

In one trial outside India, women with low bone mass did supervised strength and impact training. Their spine bone density, which means how much mineral the bone holds, rose by 2.9%. Women who did not train lost 1.2%.

That training was high-intensity and supervised. If you have osteoporosis, which means weak, thin bones, please ask your doctor or physiotherapist before you start. Do not start heavy lifting on your own. Walking alone is not enough for bone.

Does exercise prevent fractures?

Exercise raises bone density a little. Studies, mostly in women after menopause, have not yet shown that it cuts fractures. It does help muscle strength and balance, which helps prevent falls.

How much calcium do I need?

For women around menopause, the Indian Menopause Society suggests at least 800 mg of calcium a day from food. For adult men, the Indian Council of Medical Research, through its 2020 nutrition guidance, sets 1000 mg a day, the same as for women. That is a daily allowance for healthy people, not advice to take tablets. The average Indian diet gives about 400 mg. Good sources include:

milk
curd
paneer
ragi
sesame
green leafy vegetables
dal

Calcium tablets are only for filling the gap.

Do calcium tablets prevent fractures?

In the most reliable studies, calcium tablets made no difference to fractures. Food comes first.

Should I take vitamin D?

If your vitamin D is low, it should be corrected. Low vitamin D is common in South Asia. In a large US trial, vitamin D did not prevent fractures in people whose levels were not low.

The Indian Menopause Society suggests 1000 to 2000 IU, or international units, of vitamin D a day for Indian adults. Ask your doctor about the right dose for you, and whether you need a test.

What else lowers my risk?

not smoking
keeping alcohol low
balance work to prevent falls

For doctors

The evidence behind this page is in Bone health in perimenopause, Fracture risk in perimenopause, Osteoporosis questions and evidence answers and GLP-1 and obesity drugs and bone.

Talking to a doctor in Patiala

To talk about your bone health with Dr Aditya Aggarwal, orthopaedic surgeon, call Aggarwal Clinic on +91 98768 24676.

Aggarwal Clinic, 1-E, The Mall, Patiala.

This page is general information, not medical advice. Please talk to your doctor about what is right for you.

Questions

Common questions

What exercise helps bones?: Strength training, impact exercise such as jumping, and balance work. Walking alone is not enough for bone. Ask your doctor or physiotherapist before starting, especially if you have osteoporosis.
Does exercise prevent fractures?: It raises bone density a little. Studies, mostly in women after menopause, have not yet shown that it cuts fractures. It does help muscle strength and balance, which helps prevent falls.
How much calcium do I need each day?: For women around menopause, the Indian Menopause Society suggests at least 800 mg a day from food. The average Indian diet gives about 400 mg. Milk, curd, paneer, ragi, sesame, green leafy vegetables and dal are good sources.
Do calcium tablets prevent fractures?: In the most reliable studies, calcium tablets made no difference to fractures. Food comes first, and tablets are only for filling the gap.
Should I take vitamin D?: If your vitamin D is low, it should be corrected. Low vitamin D is common in South Asia. Your doctor can advise whether you need a test and the right dose.

Last reviewed 18 October 2026

General information only; it doesn’t replace a consultation. In an emergency, call 112.