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“Walking alone might not be sufficient to maintain or improve bone densities in old age,” says Dr. Sharma.

He recommends combining regular walks with resistance training to help maintain bone strength and muscle function. Exercises that challenge the muscles against resistance can also support posture, balance and everyday movements such as climbing stairs or getting up from a chair.

Bones constantly undergo remodelling, a process in which old bone tissue is broken down and new tissue is formed. Resistance exercises apply controlled stress to bones, helping stimulate this process and supporting musculoskeletal health.

Regular training can also help maintain muscle mass, which tends to decline with age. Stronger muscles support movement and balance, potentially reducing the likelihood of falls that can lead to fractures.

However, exercise cannot prevent all age-related bone loss. Its benefits depend on factors such as a person's age, fitness level, bone density and consistency with exercise.WHY BONE HEALTH NEEDS ATTENTION AFTER 40

As people age, maintaining bone strength becomes increasingly important. Women going through perimenopause and menopause may be particularly vulnerable to bone loss because declining oestrogen levels can affect bone health.

Dr. Sharma recommends combining walking with strength training that targets major muscle groups, including the hips, legs, arms and back. Nutrition and individual risk factors also need attention.

A family history of osteoporosis, early menopause, previous fractures and prolonged immobility can increase concern about bone health. People with these risk factors should consult a doctor about whether a bone density test is appropriate.WHICH EXERCISES CAN HELP STRENGTHEN BONES?

A combination of weight-bearing activities and muscle-strengthening exercises can help support bone health. Depending on a person's fitness and health, options include:

- For the hips and legs: Brisk walking, stair climbing, step-ups and squats.

- For the arms and wrists: Resistance bands and exercises using weights.

- For the back and core: Exercises that support muscle strength and good posture.

- For balance: Appropriate balance exercises that can help improve stability.

There is no single exercise routine suitable for everyone. People with osteoporosis, particularly those with a history of spinal fractures, need to be cautious with forceful twisting and bending movements. They should seek medical guidance before beginning or modifying an exercise programme.CAN PEOPLE WITH OSTEOPOROSIS LIFT WEIGHTS?

A diagnosis of osteoporosis does not automatically mean that weight training is off limits. According to Dr. Sharma, appropriately selected exercises can help people maintain strength and mobility.

The key is to start with light weights or resistance bands, learn the correct technique and increase resistance gradually. People with fragile bones, previous fractures or ongoing back pain may need a programme supervised by a doctor or physiotherapist familiar with osteoporosis.

High-impact movements and excessive spinal bending or twisting may be unsuitable for some people, especially those with previous spinal fractures. Avoiding all physical activity, however, can further weaken muscles.HOW OFTEN SHOULD YOU STRENGTH TRAIN?

For most adults, Dr Sharma suggests using two days a week as a starting point for strength training. Beginners do not need to lift heavy weights immediately.

Light weights or resistance bands can help build confidence and establish correct technique. The resistance should feel challenging without causing pain, and it can be increased gradually as strength improves. Rest between sessions is also important.

A practical routine for someone who already walks regularly could include two strength-training sessions each week, with easier days or rest between them.

Start with a manageable number of repetitions and focus on performing each movement correctly. Walking can continue on most days, depending on fitness and comfort. Anyone with osteoporosis, previous fractures, significant back pain or other medical concerns should consult a doctor before starting.CALCIUM, VITAMIN D AND PROTEIN MATTER TOO

Exercise is only one part of maintaining healthy bones. Nutrition also plays an important role.

Calcium is a major component of bones, vitamin D helps the body absorb calcium, and protein supports the structure of bones and muscles. Dr. Sharma recommends including calcium-rich foods such as dairy products, ragi and certain vegetables, alongside suitable sources of protein.

Vitamin D can be obtained from foods such as eggs, fatty fish and fortified products. Some people may need supplementation, depending on their individual requirements and assessment.

Exercise alone cannot guarantee protection against fractures, particularly in people with osteoporosis or low bone density. Dr. Sharma emphasises that fracture prevention also involves adequate nutrition, reducing fall hazards at home, reviewing medicines that may increase fall risk and seeking osteoporosis treatment when needed.

The takeaway is simple: walking remains a valuable habit, but adding appropriate strength training can help support bones, muscles and balance as you age. Starting early is beneficial, but it is not too late to begin in your 50s or 60s. The important thing is to choose exercises suited to your health and abilities and build a routine you can maintain.- Ends

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