5 Best Exercises for People With Osteoporosis
Key takeaways:
Osteoporosis is a condition that causes bones to become weak and brittle. People with osteoporosis are at higher risk of bone fractures.
Weight-bearing and resistance exercises help strengthen bones and improve bone density, which decreases your risk of fractures when you have osteoporosis.
Exercise also builds muscle mass, which improves posture and balance, making you less prone to tripping and falling.
Table of contents
Osteoporosis is a medical condition that leads to weak and brittle bones. Weak bones are more likely to fracture (break). If you have osteoporosis, an everyday trip or fall can result in more than just a bruise: It can lead to a serious fracture.
If you have osteoporosis, there’s a lot you can do to strengthen your bones. For example, weight-bearing exercises can help build your bone mass, making them less prone to fractures. But not all exercise is safe if you have osteoporosis. Here’s how to add exercise safely to your daily routine if you have osteoporosis.
What kind of exercise is best for people with osteoporosis?
A complete fitness routine includes different types of physical activity for health and wellness. But research indicates that strengthening exercises are ideal for preventing and managing osteoporosis. These include:
Weight-bearing exercises: Weight-bearing aerobics involve activities that require you to move against gravity while standing. Examples include brisk walking, stair climbing, and dancing.
Resistance exercises: Resistance or strength-training exercises increase muscle mass and strength. With strength training, your body works against resistance. You can use exercise machines, resistance bands, or your body weight as resistance. This training method may also preserve bone mass and strength.
Save over 40% on Qsymia with GoodRx
Discover the once daily Qsymia for weight management. Qsymia is for adults and children 12-17 in combination with a healthy diet and regular exercise.
Other exercises may also help you manage osteoporosis, including:
Balance exercises: Various activities –– like standing on one leg or practicing tai chi –– can improve your balance.
Flexibility exercises: Activities such as stretching and practicing yoga are great ways to improve your flexibility. Like balance, flexibility is essential for functional movement and agility.
Postural exercises: Core-strengthening exercises work postural muscles in your abdomen, pelvis, and back. They stabilize your muscles so that you can maintain good posture.
Keep in mind that you should consult with your healthcare provider before you try a new fitness regimen to make sure these exercises are safe for you.
5 exercises to help you manage osteoporosis
If you’re not ready to start a new exercise program, there are still easy weight-bearing exercises you can do at home, no equipment or training necessary. Here are 5 exercises that can help strengthen your bones if you have osteoporosis.
1. Bridges
This resistance exercise uses your body weight to strengthen your abdominals and glutes. That’s why it’s also called a glute bridge. Your glutes are powerful muscles that provide strength and stability for your legs. Here’s how to do it:
Lie on your back with your knees bent and your feet flat on the floor.
Gently press your lower back toward the floor to engage your abs.
Lift your hips without arching your back.
Keep your core engaged by squeezing your glutes and drawing your belly button toward your spine.
Hold this position for 5 to 10 seconds.
Slowly lower your hips, and return to the starting position.
Complete 20 repetitions.
2. Clamshells
You might not be familiar with the clamshell. Despite its funny name, this move provides serious benefits. The hip-strengthening exercise helps with stability and injury prevention:
Lie on your side with your knees bent at a 45-degree angle and your forearm resting on the floor. Make sure your hips are stacked on top of each other. Your feet and ankles should be touching.
Engage your core by squeezing your belly button toward your spine.
Keep your feet together, and lift your top knee as high as possible without swaying your hips or pelvis (like a clamshell opening).
Hold the position for 5 to 10 seconds.
Relax, and slowly lower your leg back to the starting position.
Complete 20 repetitions on your right and left sides.
3. Side-lying leg lifts
Side-lying leg lifts target your obliques (sides of your abs) and outer thigh and glute muscles. These muscles are critical for making functional movements, stabilizing your hips, and maintaining balance. To do side-lying lifts:
Lie on your side with your legs straight and stacked on top of each other. Your hips, knees, ankles, and feet should be aligned.
Rest your forearm on the floor. Or bend your arm, and rest your head in your hand.
Squeeze your belly button toward your spine to engage your abs.
Lift your top leg toward the ceiling, feeling the stretch in your obliques.
Slowly lower your top leg to the starting position. Make sure not to rotate your leg, and keep your toes straight rather than pointing up.
Complete 10 to 15 repetitions on your right and left sides.
4. Sit-to-stand
The sit-to-stand is a weight-bearing exercise. The simple exercise activates multiple core and leg muscles. And it helps with functional movement and mobility:
Sit upright in a sturdy chair with your knees bent and your feet flat on the floor. You should be seated toward the edge of the chair with your feet hip-width apart.
Place your hands flat on your lap. Or bend your arms across your chest to increase the intensity.
Squeeze your abs to engage your core.
Lean forward, and push through your legs to stand up without using your hands.
Keep your core engaged, and slowly push your hips back to sit down. Move at a slow and controlled pace to avoid “plopping” or falling back into the chair.
Complete 2 sets of 10 to 15 repetitions.
5. Step-ups
This weight-bearing exercise works multiple muscles in your legs to provide stability. It also helps improve your balance as you shift your weight up and down. Here’s how to do step-ups:
Stand in front of a sturdy exercise step platform.
Step up with your right foot, pushing through your heel to straighten your right leg.
Bring your left foot up to the step to meet the right.
Bend your right knee to step down with your left foot first, followed by your right foot.
Do 2 sets of 10 repetitions.
Then complete 2 additional sets of 10 repetitions on the other side, stepping up with your left leg first.
Why is exercise so good for osteoporosis?
Regular exercise is good for everyone. But for people with osteoporosis, weight-bearing exercises offer two important benefits:
It strengthens bone. Weight-bearing exercises slow down bone loss, which keeps osteoporosis from getting worse. Exercise can also help build bone strength. When you exercise, your muscles and tendons apply force to your bones. This encourages the cells in your bones to build more bone, which improves your bone mass. The higher your bone mass, the lower your risk of bone fractures.
It increases muscle mass. As you get older, you lose muscle mass. As your muscles get smaller, your overall strength and balance weakness, which increases your risk of trips and falls. Osteoporosis exercises strengthen your core muscles and improve your muscle tone. This improves your balance and posture and lowers your overall risk of trips and falls, which in turn lowers your risk of bone fractures.
What exercises should you avoid with osteoporosis?
Generally, it is safe to exercise with osteoporosis. But it’s critical to develop a fitness plan that protects your bones. You should avoid movements that can stress fragile bones. This is especially true for body parts more prone to fractures, including the spine. If you have osteoporosis, experts recommend that you avoid:
Activities that bend, flex, or twist the spine, such as sit-ups or crunches
High-impact exercises, like running or jumping rope
Pilates or yoga poses –– like warrior I or pigeon pose –– that may stress the spine
Activities like skating or skiing that can increase your risk of falls
Talk with your healthcare provider if you’re not sure about whether an exercise program is safe for you. Your provider can let you know what to avoid and what’s safe for you to try.
The bottom line
Osteoporosis weakens your bones, making you more susceptible to fractures or breaks. But exercise –– especially weight-bearing and resistance workouts –– can help you increase bone density and strength. Experts advise against certain movements, including those that stress your spine. Remember to be careful when exercising with osteoporosis. And always check with your healthcare provider before starting a new workout routine.
Why trust our experts?
References
Benedetti, M. G., et al. (2018). The effectiveness of physical exercise on bone density in osteoporotic patients. BioMed Research International.
De Kam, D., et al. (2009). Exercise interventions to reduce fall-related fractures and their risk factors in individuals with low bone density: A systematic review of randomized controlled trials. Osteoporosis International.
Dumain, T. (2022). Exercises to avoid with osteoporosis: The types of workouts you probably shouldn’t do. CreakyJoints.
Hong, A. R., et al. (2018). Effects of resistance exercise on bone health. Endocrinology and Metabolism.
National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2023). Bone health and osteoporosis.
National Institute on Aging. (2021). Four types of exercise can improve your health and physical ability.
Sinaki, M., et al. (2010). The role of exercise in the treatment of osteoporosis. Current Osteoporosis Reports.
