Exercise for bone strength during and after treatment

Bones respond to the forces placed on them. Weight-bearing activity, such as brisk walking, stair climbing and dancing, and resistance training, such as lifting weights or using bands, signal the body to maintain and build bone. Balance exercises reduce falls, which prevents fractures. Together these help counter the bone loss caused by early menopause and hormone treatments that lower oestrogen. Exercise also eases joint aches, improves energy, mood, sleep and weight, and supports heart health. Most women can start safely, building up gradually, and adapting if they have osteoporosis, bone metastases or lymphoedema.

The three types that matter most

Weight-bearing activity most days, strength training on two or more days a week, and balance training such as yoga or tai chi a few times a week.

How much is helpful

Building up to around two and a half hours of moderate activity a week, plus strength sessions, is a common target. Any increase from your current level is worthwhile.

When to get advice first

If you have osteoporosis with previous fractures, known bone metastases, severe joint problems, heart disease or lymphoedema, ask your team or a physiotherapist before starting a new programme.

No gym is needed. Everyday objects and a little space are enough to get started.

Chair squats

Stand in front of a sturdy chair, lower yourself until you lightly touch the seat, and stand up again, keeping your back upright.

Wall push-ups

Place hands on a wall at shoulder height and slowly bend and straighten the arms.

Heel raises and step-ups

Rise onto your toes holding a counter for support, and step up and down on a low, stable step.

Standing balance

Stand on one leg for a few breaths while holding a counter, then switch sides. Over time, try lighter support as your steadiness improves.

Stair climbing and brisk walks

Using stairs regularly and walking briskly around the neighbourhood add weight-bearing activity.

The benefits of exercise for bones build over months and years, so keeping it going matters more than any single workout.

Fit it into daily life

Walk to nearby shops, take the stairs, do strength exercises while tea brews, and stand on one leg while brushing your teeth, near support.

Exercise with others

Morning walks with neighbours, family yoga or a survivors' exercise group make activity more enjoyable and easier to sustain.

Track your progress

Noting how far you walked, how many squats you managed or how long you held a balance pose shows steady improvement that is easy to miss day to day, and keeps motivation up during the months it takes for bones to respond.

Adapt on difficult days

During tiredness or treatment side effects, do a shorter or gentler session rather than stopping altogether.