If you’ve ever found yourself wondering “am I doing enough for my bone health?” you are not alone.

This question comes up again and again for women in their 40s and beyond. You might be active, eating well, doing your Qi Gong, listening to your body… and yet there’s that quiet voice in the background:

Should I be doing more?
Do I need weights?
Is gentle exercise enough?
Am I risking my bone health by not going to the gym?

Let’s unpack this in a way that actually makes sense for your body.

The Real Question Behind Bone Health Anxiety

Most women aren’t just asking about bones.

They’re asking:
Can I trust what I’m doing?

Especially in perimenopause, when hormones shift and the body starts giving new signals, it’s easy to lose confidence. What used to work might not feel right anymore. High-impact exercise might irritate your knees. The gym might feel overwhelming or simply not appealing.

And yet, everywhere you look, the message is the same:

“You need weight-bearing exercise for bone health.”

This is true… but incomplete.

What Does “Weight-Bearing Exercise” Actually Mean?

This is one of the most searched questions:

What is the best exercise for bone health?

Bones respond to load. They need pressure, use, and stimulation to stay strong.

But load doesn’t only come from lifting heavy weights.

Load also comes from:

• Standing and holding your body weight
• Slow, controlled movement
• Balance and stability work
• Time spent on your feet
• Proper alignment through the joints

This is where Qi Gong becomes incredibly valuable.

Is Qi Gong Enough for Bone Health and Bone Density?

Qi Gong, when practised well, is not just “gentle waving of the arms.”

It is weight-bearing, structured, and deeply organising for the body.

When you stand, shift your weight, and move slowly with awareness:

• Your bones receive consistent, low-level load
• Your joints align more efficiently
• Your muscles support the skeleton properly
• Your nervous system relaxes, allowing better repair

And here’s the key:

Consistency beats intensity when it comes to long-term bone health.

Why Alignment Matters More Than Force

The ankle is the root of the kinetic tree. When it becomes stiff or dehydrated through the fascia, every joint above begins to compensate.

The knees and hips start to rotate inward.
The lower back loses support.
The tension travels upward into the shoulders and neck.

Over time, this creates misalignment.

And misalignment matters because:

Poor posture weakens bones.

Not because bones suddenly become fragile, but because:

• Weight is no longer evenly distributed
• Some areas become compressed
• Others are underused
• The body loses its natural strength pathways

So instead of healthy, balanced load through the skeleton, you get strain.

A Simple Daily Practice to Support Bone Strength

If you’re asking:“What is the best daily routine for bone health?”

Start here.

Acupressure for Foundation: Kidney 3

This point sits on the inside of the ankle, between the ankle bone and Achilles tendon.

• Press gently until you feel a dull, comfortable ache
• Hold for 1–3 minutes each side
• Breathe slowly

This helps the body reconnect with its base and improves how force travels through the skeleton.

After massaging and connecting with the acupoint, rotate the ankles, drawing circles and figure 8’s with the toes

Food for Bone Nourishment (Beyond Calcium)

What foods strengthen bones naturally?

While calcium is important, bone health is about absorption, minerals, and overall nourishment.

Miso and bone broth remain foundational for Kidney energy and bone support, and you can revisit those recipes in my books and blogs.

For something different, try a black bean and sesame bowl:

• Cook your black beans or open a tin of organic black beans
• Warm black beans with grated ginger and tamari to taste
• Add toasted black sesame seeds
• Finish with a drizzle of sesame oil

Why this works:

• • Black foods support the Kidney system
  • Sesame seeds are traditionally used for bones and joints in Chinese Medicine
  • Warm, savoury meals reduce cravings and support digestion

The Missing Piece: Horse Stance for Bone Strength

One of the most important questions:

Do I need weights for strong bones?

Not necessarily.

Horse stance is a powerful, often overlooked, bodyweight strength practice.

When you stand with feet wide and knees softly bent:

• Your legs carry your full body weight
• Your bones receive direct, steady load
• Your joints align and stabilise together

This is true weight-bearing exercise.

Prayer Wings in Horse Stance

Now we add the upper body.

As you move through Prayer Wings:

• The chest opens
• The neck lengthens
• The throat softens

This matters more than people realise.

Fascial tightness in the chest and neck:

• Restricts breathing
• Compresses the cervical spine
• Pulls the head forward
• Creates rounding and hunching

This posture reduces how effectively your skeleton carries weight.

So this movement does two things at once:

• Strengthens the lower body and bones through load
• Restores posture so the whole skeleton can function properly

Better posture = better bone loading = better long-term strength

So… Are You Doing Enough?

If you’re still asking:

“Am I doing enough for my bone health?” Here’s your answer.

If you are:

• Practising regularly
• Spending time weight-bearing (standing, not just sitting or cycling)
• Supporting your body with nourishing food
• Improving alignment and posture
• Listening when your body asks for change

Then yes, you are doing enough and more importantly:

You are doing what your body can actually use.

Keep it simple. Keep it consistent.

Bone health is not built through fear or pressure.  It is built through steady, repeatable signals your body understands.

If symptoms worsen, spread, disturb sleep, or if anything changes in your health or medication, always check in with your GP.

Otherwise, stay curious. Stay consistent. And trust that strength does not always have to look intense to be effective.

If you’d like support building a simple, consistent routine with every day qi gong like this, the membership is designed to guide you month by month with practices that match your body’s needs.

Join the Free Class

If you are curious about Qi Gong for Parkinson’s, chronic illness, fatigue, or healthy ageing, you are warmly invited to try a free class.

You do not need experience. You do not need flexibility. You simply begin where you are.

👉 Join the Free Class and experience the Eight Brocades for yourself.

Continue the Journey

If you would like ongoing support, Chi Flow with Jo offers:

• Weekday live classes
• Full Eight Brocades training
• Acupressure guidance
• Food medicine insights
• Monthly health talks
• Community gatherings

It is €39 per month, reducing to €20 per month after three months. Just €1 per class.

👉 Join Chi Flow with Jo HERE.

Self-administered acupressure or Chinese Medicine is not a substitute for visits to qualified healthcare practitioners.

Knowing how to treat yourself and your loved ones with complimentary therapies like acupressure can be greatly beneficial and convenient. However, for serious and chronic conditions, you’ll want to visit an Shiatsu therapist / Acupuncturist or other qualified healthcare practitioner who can develop a treatment plan based on your unique medical history and combination of symptoms.  

The information provided should not be considered medical advice.