Last week, we talked about the difference between weight-bearing and bone-building — and why walking, while valuable, doesn’t always send a strong enough signal to build bone.
So the logical next question is:
👉 What actually does count as bone-building?
And just as important… what doesn’t.
What counts as bone-building
Bone-building activities create a strong, fast, or varied load that tells your bones, “We need to get stronger.”
That signal can come from two places:
1️⃣ Impact (for the right person)
Activities like jogging, hopping, skipping, or other higher-impact movements create stronger ground reaction forces — the kind that actually wake up your bone-building cells (osteoblasts) and remind them to get to work.
Now before you go picturing yourself bounding down the street — let me gently say this:
These exercises are incredibly effective… but they are not one-size-fits-all.
They need to match your current bone health, fitness level, and injury history — and should always be layered in thoughtfully and progressively.
👉 A wonderful place to start? Heel drops.
Think of them as a “gateway” impact exercise — simple, controlled, and very bone-friendly when done correctly.
Click here or on the image below for a quick 2-minute video that walks you through exactly how to do them safely and confidently.
2️⃣ Muscle force (where bone strength truly starts)
Strong muscles pulling on bone during resistance training can create a bone-building signal without impact.
Think squats, step-ups, lunges, and other lower-body strength work — done with good form and progressive challenge.
This is why strength training is so important for bone health, especially for women who shouldn’t be jumping.
What usually does not build bone on its own
These activities are excellent for health and if you love them that’s great but don’t rely on them to help you build bone.
- Steady walking on flat ground
- Cycling or swimming
- Light yoga or stretching
- Doing the same movement, the same way, every day
They support mobility, balance, and consistency — but bones adapt quickly and stop responding.
The key takeaway
- Walking keeps you moving.
- Balance keeps you upright.
Bone-building requires intentional loading.
- You don’t need extreme workouts.
- You don’t need to “train like an athlete.”
- You do need the right stimulus, matched to your body and bone status.
If you’ve been active for years and still wonder why your bone density hasn’t improved, this distinction matters.
Warmly,
Vicky
P.S. — Take the first step towards a healthier, happier you by reaching out today to get on my calendar for a complimentary session and let’s talk!