So, if you’re concerned about your bone density, how can exercise help?

You can make these changes in your fitness routine without spending a ton of money or taking on daunting new machines or at the gym.

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A set of resistance bands with different resistance levels

All three experts we spoke to recommended resistance bands as one of the most effective pieces of exercise equipment that can help increase bone density through resistance training. Ho said bands are “useful for beginners and those with limited mobility,” while Longobardi explained, “They apply resistance that stimulates bone growth through stress.”

We like this five-pack because all five bands are the same length, but each one has a different resistance level, from extra-light to extra-heavy. “It’s important to begin with lighter resistance, gradually increasing in intensity to prevent injuries,” Longobardi said, advice that Ho echoed.

The bands are made with a durable, elastic fabric that comes in a bunch of colors. You can use the bands for squats, lunges and other exercises.

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Promising review: “These are high quality resistance bands. They have a slight texture to them which holds them in place while using them. Purchased after recommended by my physical therapist. Variety of resistance bands in the pack which makes it easy to make exercises easier or harder!” — Austin Nichols

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A weighted vest to increase bone density while walking

According to Ho, “Weighted vests increase bone-loading stimulus, especially during walking or bodyweight exercises.” To properly use a weighted vest for walking to help with bone density or osteoporosis, Medical News Today suggests trying out a vest without weights first, then adding the lowest possible amount and slowly increasing that amount over time. (It’s generally recommended that you start with no more than 10% of your body weight, but always check with your physician first.)

To do this, you may be best off with an adjustable vest like this one by Zelus, so you can change the weight. The vest comes in three sizes and six colors, with six removable weights on each vest. The vest is designed to evenly distribute the load, and the neoprene material is strong and comfortable. The vest is also equipped with reflective strips for visibility and a pocket to hold your keys, phone and other essentials.

Promising review: “My workout program includes a daily walk/run. I have osteoporosis in my spine and I’d been looking for a weight vest to wear during my walks to possibly help rebuild bone density. I really like this vest because the straps are adjustable; there’re pockets in the front to hold keys, tissue, etc.; it doesn’t ride up or rub when I’m running; and the weights are easy to add and remove. The vest had a noticeable chemical smell when I first took it out the box, but the smell quickly dissipated after the vest sat out a couple days. All in all, it’s great value for the money!” — E. R. Rogers

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A mini stair stepper to help you get in some weight-bearing exercise

Improving your bone density can be as simple as getting your steps in. Who knew? “Other weight-bearing exercises such as walking, stair climbing, and aerobics also contribute to bone health,” Longobardi said. “Activities such as these cause your bones to bear your body weight against gravity, and this contributes to increasing bone mass and preventing osteoporosis in the future.” Sellmeyer also suggested stair climbing as part of her recommended 30 minutes of impact exercise a day.

If you don’t live in a building with stairs or near a set of stairs you can use, a mini stair stepper like this one can provide an easy and convenient way to do these exercises without having to leave the house or make room for large equipment. This stepper has a loading capacity of 300 pounds and weighs just 16 pounds itself, so you can move it around the house as shown in the pictures here. The silent cushioning pad will keep the machine from making too much noise, and the height of the steps can be adjusted depending on your workout needs. You can even use it sitting down, as one reviewer can attest to.

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Or a walking pad to get even more steps in throughout the day

Again, Longobardi and Sellmeyer both recommended walking for impact exercise. One other exercise you can try, according to Sellmeyer, is “tandem walking,” where you walk “in a straight line with one foot directly in front of the other” to train your balance and reduce falls (and therefore, your risk of fracturing bones). Like the stair stepper, a walking pad can come in handy if you have less time to go outside for a walk or less space for something like a treadmill that can’t be easily stowed away when not in use.

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Our pick is this one by Akluer, though you can check out our walking pad buying guide for more options. You can adjust the incline up to 5%, and the LED display lets you see important stats like distance and speed. The running belt is anti-slip with shock absorbers for a comfortable walk. And when you’re done, tuck away the pad under a bed or sofa with ease using the built-in transport wheels.

Zappos

A pair of comfortable, supportive shoes

Whether or not you buy fancy equipment for your workouts, what you’ll always want is a good pair of shoes. “Supportive footwear [is] essential for impact activities like jumping and jogging to prevent joint stress,” Ho said, adding that proper footwear can help you avoid injuries.

When it comes to supportive and comfy shoes, we’re Hoka fans here at HuffPost, and the Bondi 9s are podiastrist-recommended, to boot. Their plush cushioning and supportive construction have made them a cult favorite for the brand. You can get them in a bunch of colorways and men’s sizes 7-16, as well as women’s sizes 4-12.

While the buttons below will take you to Nordstrom to shop these sneakers, you can also get them in a range of colors at Zappos in both men’s and women’s sizes.

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A foam balance pad for balance training

Sellmeyer recommended some simple balance exercises, including “standing on each leg for 30 seconds two to three times each day, [and] doing the same standing on a foam balance pad which is more difficult.” Foam balance pads have an unstable surface, so using them can help your balance and stability.

We like this one made by ProsourceFit, which comes in two sizes and has a near-perfect 4.8-star rating with more than 14,000 reviews. The lightweight pad weighs just 12 ounces so you can carry it wherever, and use it for Sellmeyer’s recommended balance exercises as well as lunges, squats, planks and more. That’s in addition to other uses around the house, like as a knee pad for gardening, a foot pad for underneath your desk and more. Talk about versatility. The pad is available in five colors.

Promising review: “Functions exactly as advertised. great for balance and core work. this pad has the perfect amount of “give” to work those areas. also the small waves on the surface help to prevent sliding on hard wood floors.” — Mary S.

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A pair of adjustable dumbbells for weight training

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Both Ho and Longobardi named adjustable dumbbells as a beneficial equipment option for resistance training. Why adjustable? “While free weights and resistance bands can help stimulate bone growth, it’s important to begin with lighter resistance, gradually increasing in intensity to prevent injuries,” Longobardi said.

Ho added that adjustable equipment is more suitable for long-term use as you slowly up the intensity of your workouts. In other words, adjustable dumbbells involve taking on a higher cost upfront, but you’ll save money later by not having to purchase new dumbbells so soon.

Our pick is this set from Lifepro, which comes in three weight ranges. You just use the sliders to increase or decrease the weight. The dumbbells have a non-slip handle and safety locking mechanism, as well as a storage rack that comes included so you can keep these secure and out of the way.

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Or this single adjustable dumbbell

If you’d rather start off with one instead of a pair, Target sells a single adjustable dumbbell from their All In Motion brand. This plastic and steel dumbbell goes up to 25 pounds and comes with a similar storage tray.

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Promising review: “These are really nice (I bought 2)! I am a beginner with strength training, so I like that these are compact and easy to adjust the weight. Took me a minute to figure out how to use it (didn’t realize the explanation was printed on the actually dumbbells lol) and when I first picked them up one of the plates fell out but luckily I was sitting on the floor. All in all an excellent product and makes me feel confident using weights!” — Teeintee

Recess Pickleball

A pickleball paddle set for beginners

Pickleball has become “America’s fastest-growing sport” over the past couple of years, and it can also help improve your bone density, according to Sellmeyer, who suggested the activity as one type of impact exercise. This is also a great way to work out with family or friends for something a little more exciting than a typical walk or weightlifting session.

This starter set from Recess Pickleball includes two durable fiberglass paddles with sweat-proof handles and three balls. The brand offers tons of color and pattern options, including the fun “Dog Day” doodles shown here, as well as sets with paddle cases, a gym bag and up to eight paddles.

When it comes to our fitness routine, summer can throw a wrench in even the best-laid plans. Erratic schedules make it more difficult to consistently prioritize workouts, hot weather can make exercising outdoors uncomfortable and let’s be honest, most of us are in vacation mode and focused on fun and sun, not spending hours in the gym.

That’s why finding a workout that can be done anywhere in under 30 minutes is key to keeping your health a priority this season.

Enter: Bodyweight strength training.

You may think you need to hit the weight rack, but Start TODAY fitness contributor Stephanie Mansour says your body is all you need to start building muscle. “Bodyweight strength workouts are just as effective at building muscle and toning as weighted exercises are because you’re engaging the same muscles regardless of the way you’re working them,” she says. “I would argue that using bodyweight instead of additional equipment can help reduce your risk of injury or overdoing an exercise because you’re challenged to use proper form without distraction of holding a dumbbell or using a piece of equipment.”

Because of this, she actually prefers bodyweight exercises for beginners. “In addition to allowing you to master proper form, your body weight doesn’t require workout gear. You literally only need your body! So the barrier to entry, like needing to commute to a gym or buying special equipment, is eliminated,” Mansour adds.

Bodyweight exercises also allow you to squeeze in a workout anywhere — whether you’re on vacation or at home soaking in the air conditioning — making it the go-to workout of the summer.

For the full 31-day plan, including daily bodyweight-strength, yoga and stretching routines — plus meal plans, walking podcasts and inspiration — download the Start TODAY app!

31-Day Bodyweight Strength Challenge

>>Download the calendar here

Mansour designed this one-month plan to help you jumpstart your fitness routine (or stay committed to one during the hectic summer months). The schedule is designed with muscle building in mind, maximizing your workout time with targeted routines and proper recovery. “Use this as a template to enjoy your workouts and trust that you’re getting in a well-rounded workout when you follow this plan!” she says.

In addition to strength workouts and recovery days with stretching and yoga, walk as much as possible — every day if you’re able! While this plan is focused on strength training, cardiovascular exercise is an important part of a well-rounded fitness routine. Find fun ways to add more steps into your summer schedule: Ask your co-worker to do a walking meeting outside, walk to a local coffee shop or walk the farmers market on the weekend, and make lots of time for walking, biking and swimming on vacation.

By strategically incorporating these movements into a fitness plan, you may be surprised at the progress you see in just a month. “The pillars of a well-rounded workout routine include targeting the upper and lower body as well as the front and back of the body with core and flexibility exercises,” says Mansour. “By including yoga and stretching, we are lengthening the muscles and loosening the joints in all areas of the body. And by including walking as often as you can, we are improving mobility and loosening up the body after strength training!”

Benefits of bodyweight strength training

“Bodyweight strength training exercises help to build lean muscle mass in the body, which makes your body stronger and more balanced as well as speeds up your metabolism, and improves your posture, flexibility and coordination,” says Mansour. “By using just your body weight, your focus goes directly to muscular engagement without being distracted by a piece of equipment. Paying attention to the way your body moves through strength-training exercises also improves your body’s ability to do functional, everyday movements like carrying groceries or getting up and down from the ground or couch.”

Training bodyweight-style also allows for a lot of modifications so you can master form and work your way up to more challenging progressions. “I always recommend that people do an exercise halfway or at least slowly when they get started,” says Mansour. “Modify bodyweight exercises by not lowering all the way down toward the ground for a pushup, for example. Lower down halfway, or even better start from a modified pushup position on your knees. You can also modify exercises by going slower and really working through the range of motion of each exercise. Finally, I recommend trying to exercise in front of a mirror to check yourself out and see your form!”

3 simple ways to measure progress and see strength gains in just 31 days

To test your strength, and see progress over just one month, Mansour says you can do a number of things:

1. Exercise progression. “You can see how much strength you’ve gained by starting with the modified version of an exercise and building up to the full version,” she says. “For example, if you start with a modified pushup on your knees and bending your elbows lowering down an inch, you’ll see an increase in strength if you do this exercise every other day (leaving a day off in between for the muscle fibers to repair), and eventually you’ll be doing a full pushup by the end of 31 days!”
2. Set a timer. “You can see how much strength you’ve gained by seeing how long you can hold a specific exercise,” she says. “For example, if you get into a plank position on day one and hold it for 1-5 seconds, as you continue doing this exercise throughout the month you’ll build up to possibly being able to hold the plank for 60 seconds by the end of 31 days!”
3. Count reps. “You can see how much strength you’ve gained by seeing how many repetitions you can perform of a specific exercise,” she says. “For example, if you’re doing calf raises or squats you may start off by doing 3 sets of 10 repetitions in your workout. You can build up to 3 sets of 12 then 3 sets of 15 by the end of the month!”

What to eat to build muscle

It’s impossible to talk about building muscle without addressing your diet. “If you’re new to fitness or just getting back into the swing of things, you definitely want to consider how your nutrition is helping or hindering your fitness routine,” says TODAY nutrition editor and Start TODAY dietitian Natalie Rizzo. Here are her top tips for eating to support your strength goals:

Protein is the most important macro for muscle building

“Specifically, post-workout protein plays a pivotal role in muscle repair and growth. When you exercise, the muscles experience tiny tears, and eating post-workout protein helps repair those tears and enhances muscle growth and strength,” says Rizzo. “Plus, post-workout protein reduces hunger and fatigue, reducing the likelihood of overeating later in the day.” She recommends aiming for 10-20 grams of protein within 1 hour after a workout. Her go-to post workout snacks include:

• A smoothie made with Greek yogurt
• Edamame with some fruit
• A few slices of chicken or turkey with veggies
• Two hard boiled eggs with a side of fruit

“It’s also important to consume enough protein throughout the day — ideally at least 20 grams at each meal — to ensure muscle growth,” she adds.

For snack ideas and smoothie recipes — plus weekly meal plans — download the Start TODAY app!

Avoid a calorie deficit

“It’s also very hard to build muscle in an extreme calorie deficit, so maintain your calorie range or reduce it only slightly if you’re trying to lose weight,” says Rizzo. “Drastic calorie or carb cutting can hinder muscle growth.”

Pre-game your workout with carbs

“Eating a simple carb-rich pre-workout snack can boost your energy levels for a workout,” she says. “Believe it or not, carbs are the primary energy source for activity. Something as simple as a banana or a handful of raisins or a graham cracker or two can provide an energy boost that can enhance your workout.”

If you’re having a snack within an hour of your workout, Rizzo says to opt for something that is primarily carbs and 100-200 calories to quickly boost energy levels. Some examples are:

• Dates or raisins
• Applesauce
• Fruit, like a banana, apple, peach, watermelon
• A handful of pretzels
• 2-3 graham crackers
• Unsweetened cereal, like Corn Flakes or Cheerios
• Crunchy granola bars (like Nature’s Valley)

If you have more time to digest food before your workout (i.e. you’re eating 2-3 hours before), Rizzo says to opt for a more balanced meal that has some carbs and protein, such as:

• Bowl of oatmeal with fruit and nuts
• Omelet with a side of toast and fruit
• Turkey wrap with a side of carrots
• Quinoa bowl with roasted veggies and chickpeas

“Don’t worry about the extra calories these snacks have, as your body is utilizing that energy during a workout to grow stronger!” Rizzo says.

Hydrate, hydrate, hydrate

“The absolute easiest nutrition hack you can make to enhance your workout is to make sure you are properly hydrated before and during exercise,” says Rizzo. “Hydration plays a pivotal role in keeping energy levels high, and being dehydrated can cause fatigue, headaches and more. Drink plenty of water before a workout, so you start exercise in a hydrated state.”

If you’re not sure if you are drinking enough water, an easy way to assess is to take a look in the toilet. “Your urine should be a light yellow color before and after exercise. If it’s not, then you need to drink more!” Rizzo says. “Most people don’t need extra electrolytes unless they workout in very hot or humid climates or for prolonged periods of time (60+ minutes).”

10-Minute Full-Body Bodyweight HIIT Routine

On full-body days, this short and sweet routine will provide a full-body strength and cardiovascular workout, no equipment needed! It mixes cardio with traditional strength exercises like squats and lunges to get your heart rate up while building muscle.

Perform 10 reps of each exercise, take a 30-second rest and then repeat the whole circuit for a total of 3 times though.

Squat punches

Start standing with feet shoulder-width apart. Pull in your abs to activate your core. Sit your glutes down and back like you are sitting into a chair, keeping your chest proud. Make sure your knees track over your toes, without going past them. Hold at the bottom of the squat and punch your arms straight out in front of you four times. Push down through the heels to stand back up. Repeat.

Running or walking in place

Start standing with your feet hips-width apart. Lift one foot off the ground pulling the knee toward the chest. Set your foot back down and pick the opposite foot up, marching in place. Continue for 20 steps total. For a higher-impact option, increase the speed to a jog.

Reverse lunge

Start standing tall with your feet hips-width apart and your hands on your hips. Shifting the weight to your left foot, step back a few feet with your right foot. Sink down toward the ground until you have formed a 90-degree angle at both knee joints. Push through the front heel to come back to standing. Perform 10 reps and then repeat on the left side.

Scissor kicks with toe reaches

Lie on your back with both legs straight up toward the sky. Engage the abdominals. As you lower the right leg toward the ground to a 45-degree angle, crunch up, reaching both hands toward your left toes. (It is OK if you cannot touch them.) As you crunch, make sure to keep a space between your chin and your chest (like you are holding an egg). As you switch legs (bringing the right leg back up toward the ceiling and lowering the left leg to a 45-degree angle), lower your back to the ground before crunching up again and reaching your fingertips toward your right toes. Continue alternating for 20 reps total.

Tricep dips

Start seated on the ground with your knees bent and feet flat on the floor. Place your palms on the ground behind you with your fingertips pointing toward your butt. Push through the palms, engaging the triceps to push your body straight up off of the ground. This is your starting position. Bend the elbows to lower your body until your butt is hovering just above the ground in a crab-walk position. Straighten the arms to push your body back up to the starting position. Repeat.

I used to take lots of shortcuts when training for a race.

Often those shortcuts involved brief interval sessions and hill sprints, and very few long, slow and steady runs. My theory: the faster I trained, the quicker I’d move on race day.