Regular exercise plays a critical role in maintaining bone health after menopause. Weight-bearing exercises, where your body works against gravity, are particularly important because they stimulate bone-building cells. Activities like brisk walking, jogging, dancing, stair climbing, and racket sports all help strengthen the bones of the hips and spine. Strength or resistance training—using weights, resistance bands, or your own body weight—is also essential for building muscle and stressing bones in a way that promotes density. A comprehensive program should include a mix of both weight-bearing and strength-training activities on most days of the week.