The Best Water Exercises To Strengthen Bones

As we age, maintaining bone health becomes increasingly crucial for a vibrant and active lifestyle. One often overlooked but highly effective way to strengthen bones is through water exercises. Whether you’re a fitness enthusiast, a senior looking for a low-impact workout, or someone recovering from an injury, water exercises offer a unique blend of resistance and support. Let’s dive into the world of aquatic fitness and explore the best water exercises to help strengthen your bones.

Aquatic Walking


Aquatic walking in a pool or shallow water provides resistance without putting excessive strain on joints. This low-impact exercise is suitable for individuals of all fitness levels.


Stand tall in chest-deep water and start walking forward. Engage your core and swing your arms naturally. The water’s resistance helps build bone density in a gentle manner.

Water Aerobics


Water aerobics combines cardiovascular exercise with resistance training, making it an excellent full-body workout. The buoyancy of water reduces impact on joints, making it ideal for those with arthritis or osteoporosis.


Join a water aerobics class or create your routine. Incorporate exercises like leg lifts, arm circles, and jumping jacks to boost heart health and strengthen bones.

Deep Water Running


Deep water running is a high-intensity, zero-impact exercise that provides a great cardiovascular workout while enhancing bone density. It’s an excellent option for those seeking an alternative to traditional running.


Use a flotation device and head to deeper water. Start running in place, lifting your knees as high as comfortable. The water’s resistance challenges your muscles and bones without the impact on your joints.

Aquatic Strength Training


Water provides natural resistance, making strength training effective and joint-friendly. Incorporating water dumbbells or resistance bands intensifies the workout.

How-to: Perform strength exercises such as bicep curls, tricep dips, and leg lifts in the water. The resistance offered by water enhances muscle and bone strength without the risk of injury.



Swimming is a full-body workout that engages various muscle groups and promotes overall bone health. It’s especially beneficial for building strength in the spine, hips, and shoulders.


Choose different swimming strokes like freestyle, breaststroke, or backstroke. Varying your strokes challenges different muscle groups, contributing to stronger bones.

Water Yoga


Combining the benefits of yoga with the resistance of water, water yoga enhances flexibility, balance, and bone strength. It’s particularly beneficial for those with joint issues.


Practice traditional yoga poses in the water, adapting them to the buoyancy. Focus on controlled movements, deep breathing, and maintaining proper form to maximize the benefits.

Incorporating water exercises into your routine is a refreshing and effective way to strengthen your bones. Whether you’re recovering from an injury, managing arthritis, or simply aiming to maintain optimal bone health, the buoyancy and resistance of water provide a safe and enjoyable environment. Dive in, stay active, and keep your bones strong for a healthier, more vibrant life.

At OsteoStrong on Mercer Island, we provide a diverse range of exercises and specialized techniques meticulously crafted to enhance bone density and mitigate the likelihood of fractures. Collaborating closely with our experts, we tailor a personalized program that aligns with your unique needs and aspirations. If you’re committed to prioritizing your bone health and overall well-being, contact us today to claim your free session. Our dedicated team is poised to guide and assist you throughout your journey. Take the first step towards a healthier you by scheduling your consultation today!


7803 SE 27th St, Suite 176

Mercer Island, WA 98040

(206) 519-9796