Building Better Balance: Simple Indoor Exercises to Support Stronger Bones This Winter

With heavy snow and unusually cold temperatures limiting most outdoor activities this winter, getting the exercise you need to maintain bone strength and balance is more challenging. But this doesn’t mean you need to stop exercising altogether. It’s important to practice balance exercises as we age, because this declines steadily after age 40 and more rapidly after age 60.

Studies show 30 to 50% of older adults will experience a fall, many of which result in serious injury such as a hip fracture or head injury. Practicing balance exercises at least three times per week trains your body to sense its positioning in the space you’re occupying, so that whether you’re climbing stairs or reaching for an object in a cupboard, you’ll feel more stable and confident.

There are many ways to achieve consistent, low-impact movement indoors that help you maintain balance and strengthen bones, even if you struggle with mobility.

What Are 5 Exercises that Increase Bone Density?

As we get older, our bodies naturally lose muscle mass, strength, and function (a process called sarcopenia). Leading a sedentary life can accelerate this process, making even simple movements like getting up from a chair feel harder than they used to.

The following five exercises to build bone density are safe and easy to do at home to improve strength, balance, mobility, and overall fitness. (Before you start any new exercise plan, it’s always best to speak with your healthcare provider.)

1. Sit to Stand

This exercise begins with you sitting on a sturdy chair with your feet hip-width apart, your back straight, and your arms crossed in front of you. Push through your feet to stand up straight, then slowly sit back down. The sitting and standing movements should be controlled and mindful as you engage your core.

Start slowly and aim to reach ten repetitions. These bone strengthening exercises are among the most effective for building the muscles in your legs and stomach while improving balance. 

2. Calf Raises

Begin by standing behind a high-backed chair and placing your hands on it for support. If you don’t have an appropriate chair, you can lean forward toward a wall. Keeping your feet hip-width apart, rise on your toes, pause for a second, and then lower your heels back to the ground. This strengthens your calf muscles and ankles, both of which are foundational to good balance. Aim to reach ten controlled repetitions.

3. Wall Press-Ups

Stand facing a wall, an arm’s length away, and place your hands on the wall at shoulder height. Bend your elbows to bring your body toward the wall, then press back to standing, keeping your body straight. This strengthens your arms and chest area. Aim for ten slow and steady repetitions.

4. Overhead Press

You can do this exercise while standing or sitting, whichever feels safest and most comfortable. Holding two light weights (or water bottles), bring your hands to shoulder height with your elbows bent at 90 degrees and your arms outstretched beside you (not in front of you). Push upward toward the ceiling, then slowly lower your arms. This exercise works your shoulders, arms, and upper back, muscles that help maintain good posture and help when reaching for items in a cupboard. Aim for ten smooth and controlled repetitions.

5. Standing Side Leg Raises

Begin by placing one hand on a wall or sturdy chair. Shift your weight onto the leg closest to the support and slowly lift the other leg out to the side, keeping it straight. Bring your leg back without touching the floor. Repeat this exercise with the other leg. This gentle movement helps with lateral balance as you train your body to maintain side-to-side stability. It strengthens your core, ankle muscles, and the muscles along the outside of the hip (the gluteus medius).

Exercises for Bone Strength if You Struggle with Achy Joints

Exercise and bone density go hand in hand. However, if you struggle with mobility issues or find traditional exercises difficult, you can start building better balance and support stronger bones at home by integrating the Juvent Micro-Impact Platform® into your daily routines.

The Juvent Micro-Impact Platform was designed to provide a safe and effective option for improving bone density and balance for people with limited mobility. Using low-magnitude mechanical stimulation (LMMS), the platform simulates the natural forces of walking. Originally inspired by NASA research to help astronauts in zero gravity, the device uses specific frequencies to stimulate bone remodeling and strengthen the musculoskeletal system. Standing on the Juvent for just 20 minutes per day can help support bone health, strength, circulation, and balance. 

Learn more about the Juvent Micro-Impact Platform by visiting our FAQs page, or get in touch with our experts to find out about our rental program. Get the movement you need without venturing outdoors every day this winter, and support your overall wellness with a simple routine that keeps you strong and steady on your feet.

FDA Disclaimer

In the US, the Juvent device is considered investigational for the treatment of osteoporosis or improvement/maintenance of bone mineral density and our claims have not been reviewed or cleared by the FDA to treat any disease or condition. The JUVENT® Micro-Impact Platform® is Registered as a Class I medical device for exercise and rehabilitation.