When we think about exercise, we often think about our muscles, our heart or perhaps losing weight. But underneath all of that is an incredible structure that also responds to the way we move — our skeleton. Our bones and joints aren’t simply a framework holding us together. They are living, changing tissues, and regular exercise can play an important role in keeping them strong and functional throughout our lives.
Our bones are constantly being renewed. Old bone tissue is broken down and new bone tissue is formed in a process called bone remodelling. When we put appropriate mechanical stress through our bones during activities such as walking, running, climbing stairs and resistance training, the body receives a signal that those bones need to remain strong. Weight-bearing and resistance exercise are therefore particularly important for maintaining bone mineral density and reducing the loss of bone that naturally occurs as we get older.
This is one of the reasons I am such a fan of strength training as we age. When muscles contract and pull on bones through their tendons, they create forces that can stimulate the bone. Gradually increasing resistance gives both our muscles and our skeleton a reason to adapt. We don’t need to lift enormous weights to benefit — what matters is using an appropriate level of resistance and progressing safely over time.
Exercise is also incredibly important for our joints. A joint is where two or more bones meet, and different joints are designed to allow different types and amounts of movement. Many of our freely moving joints, such as the knees, hips and shoulders, contain articular cartilage and synovial fluid. Regular movement helps circulate synovial fluid around the joint and supports the nourishment of the cartilage. I sometimes think of movement as helping to keep our joints moving smoothly rather than allowing them to become increasingly stiff through inactivity.
Strong muscles also help support and stabilise our joints. The muscles surrounding the knees, hips, shoulders and spine help us control movement and manage the forces passing through the body. Improving strength doesn’t just mean becoming capable of lifting heavier weights — it can make everyday activities such as getting out of a chair, carrying shopping, climbing stairs or picking something up from the floor easier and more controlled.
Another structural benefit of exercise is improved mobility and range of movement. This is where I particularly love combining strength training with yoga. Strength training helps us develop the muscular support and capacity our bodies need, while appropriate mobility and yoga work can help us maintain comfortable movement through our joints. Flexibility without strength isn’t necessarily the goal; ideally, we want to be both mobile and strong.
Exercise can also improve our balance, coordination and proprioception — our awareness of where our body is in space. This becomes particularly important as we get older because better strength and balance can reduce our risk of falling. And because falls are a major cause of fractures later in life, maintaining strength, balance and bone health can all work together.
For me, this completely changes the way we can think about exercise. A squat isn’t simply an exercise for shaping our legs. It challenges muscles, loads bones and trains several joints to work together. Carrying weights isn’t only about burning calories; it develops strength that can make everyday life easier. Walking isn’t just cardio; it’s weight-bearing movement that contributes to maintaining our physical independence.
Our bodies are designed to move, and our skeleton responds to the demands we place upon it. We don’t need to exercise perfectly, and we certainly don’t need to become athletes. But we do need to give our bodies a reason to remain strong.
That’s why I believe exercise becomes more important, not less important, as we get older. We are not simply training for how our bodies look today. We are investing in our bones, joints, muscles, balance and mobility so that we can continue doing the things we love for many years to come.
Selena Hilltout
Personal Trainer • Yoga Teacher • Mindset Coach
