Give Your Summer Workouts A Bone-Health Boost

Summer isn’t just for margaritas and barbecue; it’s also the perfect time to take your workouts outside and give your bones a boost. Every time you engage in weight-bearing or resistance exercises—movements where your body works against gravity or an external force—you activate bone-building processes that help increase density and strength.¹,² Exercise also improves balance and coordination, reducing the risk of falls and related fractures.³ Adding movement to your summer routine is therefore an easy and effective way to support lifelong bone health—all while having fun in the sun.

These fun and functional activities offer the weight-bearing movement your bones need. Try working a few into your weekly routine.

1. Hiking
2. Pickleball
3. Gardening
4. Stair Climbing
5. Jumping Rope
6. Tennis
7. Beach Volleyball
8. Tai Chi
9. Outdoor Yoga
10. Walking on the Beach

Your 5-Move Bone-Boosting Summer Routine

Want a more structured way to target your bones? Add this quick, effective resistance-training routine to your week—or tack one or two of these moves onto your favorite summer activity for an added bone-density boost.

For each, do 2–3 rounds, 10–12 reps. Rest as needed between rounds.

1. Step-Ups:Use a sturdy bench or low step. Step up with one foot, press through the heel, then step down. Alternate legs.
2. Wall Squats:Stand with your back to a wall and slide down into a seated position. Hold for 10–30 seconds.
3. Standing Heel Raises:Hold a chair or wall for balance. Rise onto the balls of your feet, hold, and slowly lower.
4. Lunges:Step forward with one foot and bend both knees to lower into a lunge. Push off the front foot to return to standing. Alternate legs.
5. Chair Sit-to-Stands:Sit in a chair and stand up without using your hands, then sit back down slowly. Repeat for the desired reps.

Always listen to your body and consult with a healthcare or fitness professional before starting any new exercise routine.

Better Together: Pair Summer Fun with Bondia for Comprehensive Care

Summer activities are a fun, natural way to help strengthen your bones. But optimal bone health also requires robust nutritional support. Traditional approaches often focus narrowly on calcium—but Bondia goes further. Our clinically tested medical food targets the gut–bone connection with plant-derived pre- and probiotics, and has been shown to improve bone density in people with bone loss.

It’s never too early—or too late—to care for your bones. Start Bondia today.

Citations:

1 Anderson, Thomas B., and Hieu Duong. “Weight Bearing.” In StatPearls. Treasure Island (FL): StatPearls Publishing, 2025. http://www.ncbi.nlm.nih.gov/books/NBK551573/.

2 Hong, A Ram, and Sang Wan Kim. “Effects of Resistance Exercise on Bone Health.” Endocrinology and Metabolism 33, no. 4 (December 2018): 435–44. https://doi.org/10.3803/EnM.2018.33.4.435.

3. Papalia, Giuseppe Francesco, Rocco Papalia, Lorenzo Alirio Diaz Balzani, Guglielmo Torre, Biagio Zampogna, Sebastiano Vasta, Chiara Fossati, Anna Maria Alifano, and Vincenzo Denaro. “The Effects of Physical Exercise on Balance and Prevention of Falls in Older People: A Systematic Review and Meta-Analysis.” Journal of Clinical Medicine 9, no. 8 (August 11, 2020): 2595. https://doi.org/10.3390/jcm9082595.

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