Strong bones are an important part of staying active and independent as we age. Weight-bearing exercise, resistance training and balance work can help support bone strength, mobility and everyday function—and you don’t need a complicated workout to benefit. Simple movements like squats, step-ups and push-ups can help build the strength you use every day.

Here are five worth incorporating into your routine.

1. Squats

Squats strengthen several of the major muscles in your hips and legs while putting healthy, weight-bearing stress on the lower body.

They're also incredibly practical. Every time you sit down in a chair and stand back up, you're performing a version of a squat.

How to Do It

1. Stand with your feet approximately hip-width apart.
2. Slowly bend your knees and send your hips backward, as though you're sitting into a chair.
3. Lower yourself only as far as feels comfortable and controlled.
4. Press through your feet to return to standing.

Try: Up to 3 sets of 10 repetitions, resting between sets as needed.

Keep in mind: Keep your chest lifted and your heels planted on the floor.

Make it easier: Hold onto a sturdy chair or countertop for additional stability.

Ready for more? Gradually add resistance, such as light dumbbells, as your strength improves.

2. Calf Raises

Your calf muscles play an important role in walking, standing and maintaining balance.

Calf raises strengthen these muscles while also loading the bones of the lower legs. As an added benefit, stronger calves and ankles may help improve stability during everyday movement.

How to Do It

1. Stand tall with your feet about hip-width apart.
2. Slowly lift your heels until you're standing on the balls of your feet.
3. Pause briefly at the top.
4. Lower your heels back to the floor with control.

Try: Up to 3 sets of 10 repetitions.

Keep in mind: Avoid rushing. Slow, controlled movement makes the exercise more effective.

Make it easier: Hold a countertop, railing or sturdy chair for balance.

Ready for more? Add light dumbbells or progress to single-leg calf raises if appropriate for your fitness level.

3. Step-Ups

Climbing stairs is something many of us do without thinking much about it—and step-ups train many of the same muscles.

This exercise strengthens the hips and legs while also challenging coordination and balance. That combination makes step-ups particularly useful for maintaining functional strength as you get older.

How to Do It

1. Stand in front of a low, stable step.
2. Place one foot firmly on the step.
3. Press through that foot to bring your body upward.
4. Step back down slowly and under control.
5. Repeat before switching sides.

Try: Up to 3 sets of 10 repetitions on each side.

Keep in mind: Let the leg on the step do most of the work rather than pushing excessively from the foot on the floor.

Make it easier: Use a lower step and keep a railing or sturdy support nearby.

Ready for more? Gradually increase the step height or add light weights.

4. Resistance-Band Rows

Bone health isn't only about your hips and legs. Maintaining strength through your back, shoulders and upper body matters too.

Rows target muscles throughout the upper back and shoulders that help support posture and the spine. They're also easy to perform at home with a resistance band.

How to Do It

1. Sit upright with your legs comfortably extended in front of you.
2. Loop a resistance band securely around the soles of your feet.
3. Hold one end or handle in each hand.
4. Keeping your chest lifted, pull your elbows backward.
5. Gently squeeze your shoulder blades together.
6. Slowly return your arms to the starting position.

Try: Up to 3 sets of 10 repetitions.

Keep in mind: Think about pulling your elbows behind you rather than lifting your shoulders toward your ears.

Ready for more? Progress to a band with slightly greater resistance.

5. Push-Ups

Push-ups aren't just for your chest.

They engage the shoulders, arms and core while requiring your upper body to support weight through the hands and wrists. That makes them a useful addition to a well-rounded strength routine.

And if traditional floor push-ups aren't comfortable, there are plenty of ways to modify them.

How to Do It

1. Begin in a high plank with your hands beneath or slightly wider than your shoulders.
2. Keep your body in a straight, supported position.
3. Bend your elbows and slowly lower your chest.
4. Press through your hands to return to the starting position.

Try: Work toward 3 sets of 10 repetitions based on your current ability.

Keep in mind: Keep your core engaged and avoid allowing your lower back to sag.

Make it easier: Try wall push-ups or place your hands on a sturdy elevated surface, such as a bench.

As you become stronger, you can gradually lower the height of the surface before progressing to the floor.

Building a Bone-Healthy Exercise Routine

No single exercise is responsible for keeping bones strong. A well-rounded approach is more useful.

A bone-supportive fitness routine generally includes a combination of:

• Weight-bearing activity, such as walking, hiking or stair climbing

• Resistance exercise to strengthen muscles and challenge bones

• Balance and stability work to help maintain coordination and reduce fall risk

• Adequate recovery between strength-training sessions

For many adults, strength training two or three times per week can be a practical starting point, alongside regular weight-bearing movement and activities that challenge balance.

You also don't have to do everything at once. Gradually increasing resistance, repetitions or exercise difficulty as your body adapts can help you continue making progress.

Strong Bones Support an Active Life

Bone health isn't simply about what's happening inside your skeleton. Strong bones work together with strong muscles, good balance and mobility to help you continue doing the things you enjoy.

Whether that's walking around the neighborhood, carrying groceries, climbing stairs, gardening or playing with the grandkids, maintaining strength can make everyday life easier.

And you don't need an elaborate workout plan to get started. A handful of simple movements performed consistently can go a long way toward supporting strength and mobility throughout the years.

Important: Exercise needs vary from person to person. If you have osteoporosis, osteopenia, a history of fractures or falls, significant joint or back problems, or another medical condition that affects exercise, talk with your healthcare provider or a qualified physical therapist before beginning or significantly changing your routine.