The Game Plan:
Osteoporosis is a condition that affects the bones, which are living tissues that constantly change. When bone breakdown happens faster than bone building, changes in bone architecture can lead to bone loss, bone weakness, and a higher chance of fracture. As orthopaedic physical therapist Jennifer Danzo explains, osteoporosis is a major health concern, especially for women and men over age 50, because an osteoporosis-related fracture can affect daily life.
This is why physical activity, keeping active, and choosing the right workouts can support bone strength, bone health, and bone protection. From an exercise perspective, I find that simple, controlled movements are often a better starting point than trying to do too much too soon.
With osteoporosis, exercise should be approached carefully, especially when dealing with broken bones, falls, or a higher fall risk. Exercising safely can include balance exercise, balance training, and strengthening bones through muscle strengthening and muscle-strengthening activities. The Department of Health and Human Services recommends that adults aim for regular weekly exercise, including moderate intensity exercise or high intensity exercise, but the right amount depends on your physical condition, age, and other health factors.
Before starting an exercise program, speak with a doctor for medical advice and recommended exercises suited to you. Good osteoporosis exercise should build confidence and comfort while supporting body awareness, fracture prevention, and healthy bone rebuilding without putting unnecessary stress on weakened bones.
Best Osteoporosis Workouts
1. Foot stomps
Foot stomps are simple home exercises that support bone strength and challenge the hips and hip bones, which can be affected by osteoporosis. While standing, stomp each foot as if crushing an imaginary can, using a railing or sturdy furniture for balance if needed.
Pro tip: Keep your movements controlled and focus on maintaining balance while meeting your exercise goals without increasing risks from osteoporosis effects on your body.
2. Biceps curls
Biceps curls use dumbbells, weights, or a resistance band; try 1 to 5 pounds while seated or standing, depending on your comfort. Hold the hands near the chest, let the biceps muscles in your upper arms contract, then return to the starting position for 8 to 12 times, rest, and repeat a second set.
Pro tip: Choose a manageable weight rather than forcing the movement, especially when beginning osteoporosis-friendly weight training.
3. Shoulder lifts
Shoulder lifts can be done in a standing position or seated position with a dumbbell, weights, or resistance band; begin with hands at your sides. Slowly raise your arms straight in front, keeping the elbows relaxed, stopping at a comfortable height around shoulder level, then repeat 8 to 12 times, rest, and perform a second set.
Pro tip: Smooth, controlled lifts are more useful than lifting high or fast.
4. Hamstring curls
Hamstring curls strengthen the muscles of your upper legs; from a standing position, keep your feet shoulder-width apart and use heavy furniture or another sturdy item for balance. Move your left foot back with only the toes touching the floor, contract the back of leg muscles to bring the left heel toward the buttocks, lower to the starting position, repeat, then switch to the right leg.
Pro tip: Keep your upper body steady rather than swinging the leg.
5. Hip leg lifts
Hip leg lifts strengthen the muscles around the hips and improve balance; stand with feet hip-width apart, shift your weight to the left foot, and keep the right leg straight as you lift it to the side. Use heavy furniture or a sturdy item when needed, lifting the right leg about 6 inches from the ground, then lower it to the starting position and complete another set on the opposite side.
Pro tip: Keep the moving leg controlled and avoid leaning your body sideways.
6. Squats
Squats strengthen the front of legs and buttocks; begin with feet hip-width apart, use sturdy furniture or counters for balance, bend your knees, and squat slowly while keeping your back straight and leaning slightly forward. Lower until your thighs are parallel with the ground, then tighten your buttocks and return to a standing position for 8 to 12 times.
Pro tip: A shallow, comfortable squat can still be effective; never force your depth.
7. Lunges
Lunges improve balance and strengthen leg muscles around the hips, knees, and ankles; stand with feet hip-width apart, use a counter or furniture if needed, and step forward slightly farther than normal walking. Keep one front leg and one back leg, with the front foot flat on the ground and back heel lifted; bend the knees toward 90 degrees, keeping the front knee behind the toes and aligned with the ankle, while your core and hips stay controlled and your back knee does not touch the ground.
Pro tip: Push through the front leg to return to the standing position, and use one leg at a time if alternating feels unstable.
8. Standing on one leg
Standing on one leg is a simple balance exercise: stand on one foot for 30 seconds to 1 minute, keeping sturdy furniture nearby so you can grab it when necessary. Repeat 3 times on each leg, progressing only when you feel stable and confident.
Pro tip: Practice near a secure support rather than risking a fall while trying to improve balance.
Tips and Suggestions
- Exercise for Better Bones: Use an osteoporosis exercise plan that matches your needs. For each exercise, learn the correct exercise technique, exercise form, and proper form to support safe exercise and better exercise safety.
- Exercise clarification: When a client has questions about a specific exercise, clear instructions, practical tips, and simple suggestions can make the movement easier to understand. This is especially useful when managing osteoporosis.
- Safe squat technique: When doing a squat, focus on the safe squat technique and controlled movement. Good form matters more than depth, particularly during resistance training.
- Leg press: Use proper leg press form and avoid rushing the movement. Controlled repetitions can make the leg press more comfortable and safer for people with osteoporosis.
- Upper-body exercises: Tricep cable pulldowns, the lat pulldown, and lat pulldown proper form should be performed with steady control. Good grip strength can also help you handle equipment safely.
- Warm-up: Warm up exercises can prepare the body before training, especially for seniors. A short video demonstration can help explain correct movement when written instructions are unclear.
- Hamstring care: Perform hamstring stretches and a gentle hamstring stretch without forcing the range of motion. If you have osteoporosis, controlled stretching is preferable to sudden movements.
- Chest press: When using a chest press or resistance machine, focus on smooth movement and stable posture. Proper exercise form is more important than lifting heavy weights.
- Hip pain: Hip pain should not be ignored during osteoporosis workouts. If you develop osteoporosis pain around the hips, discuss the symptoms with a qualified healthcare professional.
- Yin yoga: Be cautious with yin yoga if you have osteoporosis because some positions may involve deep bending or twisting. Understanding the dangers of yin yoga can help you choose safer alternatives.
- Straight leg raise: The straight leg raise and straight leg raise exercise can target the legs without requiring complicated equipment. Perform the movement slowly and stop if you feel pain.
- Thigh exercises: Physiotherapy exercises for the thigh muscles can be useful when selected for your condition. An inner thigh exercise should be performed with controlled movement and appropriate support.
Exercises to Avoid With Osteoporosis
When choosing osteoporosis workouts, think about protecting your spine first. Safer exercises usually keep the spine in a straight position or slightly arched position, rather than repeated bending forward.
This is important because spine fractures often occur in a flexion-based position, and people with an osteoporotic fracture should be especially careful with forward bending, side bending, and rotating the trunk.
- Sit-ups and touching your toes: These exercises involve bending at the waist and may increase the risk of broken bones and osteoporosis fractures. Focus instead on proper strengthening of the lower abdominal muscles and back muscles to support an optimal spinal position.
- Golf, tennis, bowling, and some yoga poses: These activities can involve forceful bending, forceful twisting, or trunk rotation. Depending on your physical fitness, bones, and fracture history, they may increase risk and should be discussed with a doctor or physical therapist.
- High-impact activities: Hiking, jumping rope, climbing, running, jumping, and jogging can place too much demand and strain on weakened bones, especially around the spine and hips, increasing fracture risk and falls. Avoid jerky movements and rapid movements; choose slow movements and controlled movements instead. Even if you are strong, a higher-impact exercise may not suit everyone with osteoporosis, particularly someone who is frail.
A safe exercise program should be effective and personal, especially after a fracture. Danzo recommends appropriate care based on individual needs, so a doctor referral to a physical therapist may help you choose safer exercises without putting unnecessary stress on your spine.
Summary
Regular exercise offers important health benefits, especially for strong bones, building bones, and maintaining bones. For people living with osteoporosis, suitable bone-strengthening exercises can support bone strength, aid osteoporosis prevention, help with preventing osteoporosis, and may assist in reducing bone loss. Even simple home exercises can become part of a safe exercise routine when matched to individual health needs.
For better exercise safety, it is wise to speak with a doctor or physical therapist before starting or changing your routine. The right plan can help protect against bone loss while making regular movement a practical part of everyday life.
