9 Exercises for Osteoporosis for Stronger and Healthier Bones

When was the last time you talked to your doctor about osteoporosis? If you’re over 50, it’s likely come up already. Osteoporosis affects 10 million Americans, with another 44 million at risk due to low bone density (osteopenia), according to the Bone Health & Osteoporosis Foundation. 

Early intervention is crucial, as bone loss can lead to fractures and reduced mobility. Try not to let this information scare you, though, because there’s a lot you can do to protect your bone health. Physical therapy and regular exercises for osteoporosis are powerful tools in preventing or slowing the progression of osteoporosis. 

“It’s natural to be concerned when you read about osteoporosis and bone fractures,” says Gina Clark, PT, DPT, a physical therapist at Hinge Health. “But doing the hobbies and physical activities you love, as well as some targeted exercise therapy to maintain strength and flexibility, can go a long way in helping you stay healthy.”

Here’s what Hinge Health physical therapists recommend when it comes to protecting your bones and doing exercises for osteoporosis.

Best Types of Exercise for Osteoporosis

Whether you’ve recently been diagnosed with osteoporosis or are at risk for it, you might be tempted to avoid exercise because you’re worried about being “fragile” when you exercise. This is a huge misconception, stresses Dr. Clark. “Staying active is exactly what you need to do to keep your bones strong.” A 2022 review published in the British Journal of Sports Medicine found that regular weight-bearing and resistance exercises for osteoporosis helped improve bone strength in people with osteoporosis and also reduced the risk of falls by 26%. 

While all types of movement are helpful, Hinge Health physical therapists say the following types of exercise can be especially good for osteoporosis.  

Weight-bearing exercise

Weight-bearing and higher-impact activities challenge your bones more. Impact may sound scary, but it’s just a way to describe how your body is making contact with the ground. Examples include anything where you’re putting weight on your feet, such as walking, jogging, stair climbing, and tennis. “Dancing is also a terrific exercise, because it’s not just weight bearing, but it’s multi-directional resistance training, which gets your muscles to contract in various ways,” she says.

“Cycling and swimming are great for your cardiovascular health, but since they are non-weight bearing, they won’t help to directly strengthen bones,” explains Dr. Clark. The more impact a movement or exercise puts into your bones, the more those bones will work to get thicker, denser, and stronger. If you really enjoy doing these activities, keep doing them! It may just help to incorporate some weight-bearing work into your routine, as well. 

Resistance training

Resistance training (or strength training) uses either weights or your body’s own resistance to work against gravity. You can use free weights, a weight machine, resistance bands, or your own body weight. “I particularly like resistance band exercises because they challenge your muscles as the bands stretch, and they stretch in all directions,” says Dr. Clark. This makes resistance bands more dynamic and accommodating to how you want to challenge yourself. 

Balance and stability exercises

Exercises like tai chi, yoga, and balance training help improve coordination and prevent falls. This is very important for those with osteoporosis as falls increase the likelihood of experiencing a bone fracture. 

Flexibility work 

Some people don’t think of stretching as being a part of their “workout” regimen. But stretching and flexibility work is really important. It helps improve joint mobility, posture, and balance, all of which can reduce your risk of falls and fractures. When your joints are flexible, you’re able to move more freely, which reduces strain on your bones. Stretching also helps relieve stiffness and tension, promoting better circulation and making your everyday movements safer and more comfortable.

9 Exercises for Osteoporosis

This movement helps strengthen your hip muscles, improves balance, and promotes bone density in your lower body. “The combination of a resistance band with a weight-bearing posture during this exercise is a double bonus for your bones,” says Dr. Clark.

This move helps with balance, which can make you feel more steady and reduce your risk of experiencing a fall.

This one strengthens your hamstrings, glutes, and lower back while improving balance and stability. It’s a particularly good exercise if you have osteoporosis of the spine, notes Dr. Clark.

This one is weight bearing on your arms and legs and helps build bone density in areas like your wrists and shoulders, says Dr. Clark. “It also works on core strength to help improve balance.”

Like the side leg lift with band exercise, this move combines a resistance band with a weight-bearing posture. Straight arm pulldowns help strengthen your upper back and shoulders to promote spinal health.

“These really help strengthen the wrists, which can help you avoid a fracture if you fall onto an outstretched arm,” explains Dr. Clark.

This move works both your upper and lower body, as well as your core, and helps improve balance.

You can make this easier or harder, depending on your fitness and balance level. “You can always start by holding a chair or the counter, then reduce the amount of support as your balance improves,” says Dr. Clark

This move improves balance and stability in everyday activities. Again, you can first hold onto a chair or counter for stability and then reduce the amount of support over time. 

These exercises for osteoporosis recommended by Hinge Health physical therapists are great for building strong bones, helping to prevent and manage bone loss. “I recommend doing these exercises two to three days per week,” says Dr. Clark. “If you don’t have that much time, you can do short sessions or just focus on one body part per day.” 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Benefits of Exercise for Osteoporosis 

Exercise plays a crucial role in managing osteoporosis and maintaining overall bone health. Here’s how: 

• Improves bone density. Weight-bearing exercises stimulate bone growth, helping slow down bone loss and reduce fracture risk.

• Enhances muscle strength. Strength training builds muscles that support and protect your bones, reducing strain and injury risk.

• Boosts balance and coordination. Exercises that focus on balance can help prevent falls, a leading cause of fractures in those with osteoporosis.

• Increases flexibility and mobility. Stretching exercises improve joint flexibility, making daily movements easier and safer.

• Supports joint health. Regular activity reduces joint stiffness and promotes healthy cartilage.

• Elevates mood and mental health. Physical activity releases endorphins, which can help reduce anxiety, depression, and the emotional challenges that can come with managing osteoporosis.

• Reduces pain and stiffness. Staying active helps alleviate stiffness and discomfort, helping improve your overall quality of life.

Tips to Prevent Osteoporosis

In addition to exercising regularly, other healthy lifestyle habits can help keep your bones strong and healthy. This includes:

• Eat a healthy diet. A 2018 study published in the American Journal of Clinical Nutrition found that a diet rich in produce, nuts, whole-grains, olive oil, and fish increased hip bone density among people with osteoporosis over a 12-month period. A diet rich in these types of foods helps control inflammation, which may help protect bones. These foods are also rich in magnesium and potassium, which are needed for strong bones, too.

• Get help to quit smoking. Smoking cigarettes speeds up bone loss. Research suggests that women who smoke a pack of cigarettes a day throughout adulthood have up to a 10% reduction in bone density by menopause.

• Take steps to prevent falls. No matter what your bone density is like, it’s wise to safeguard your home environment to minimize issues that could make you trip and fall. Remove loose rugs and electrical cords. Make sure stairs and entrance ways in your home are well-lit. Don’t walk on slippery surfaces, such as ice or wet floors. Talk to your doctor about any medication you take that can affect your balance, and get regular check-ups for vision and hearing.

• Cut back on alcohol. More than two drinks a day can increase the risk of fractures.

Physical Therapy for Osteoporosis 

If you are diagnosed with either osteoporosis or osteopenia, a physical therapist can help, says Dr. Clark. They can show you specific exercises to help build bone, as well as ways to improve your balance to reduce your risk of falling. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. 

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Osteoporosis Fast Facts. (n.d.). Bone Health & Osteoporosis Foundation. Retrieved from https://www.bonehealthandosteoporosis.org/wp-content/uploads/2015/12/Osteoporosis-Fast-Facts.pdf

2. What Women Need to Know. (n.d.). Bone Health & Osteoporosis Foundation. Retrieved from https://www.bonehealthandosteoporosis.org/preventing-fractures/general-facts/what-women-need-to-know/

3. Rosen, H. N. (2023, February). Patient education: Osteoporosis prevention and treatment (Beyond the Basics). UpToDate. https://www.uptodate.com/contents/osteoporosis-prevention-and-treatment-beyond-the-basics

4. Brooke-Wavell, K., Skelton, D. A., Barker, K. L., Clark, E. M., Biase, S. D., Arnold, S., Paskins, Z., Robinson, K. R., Lewis, R. M., Tobias, J. H., Ward, K. A., Whitney, J., & Leyland, S. (2022). Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. British Journal of Sports Medicine, 56(15). doi:10.1136/bjsports-2021-104634

5. Jennings, A., Cashman, K. D., Gillings, R., Cassidy, A., Tang, J., Fraser, W., Dowling, K. G., Hull, G. L. J., Berendsen, A. A. M., de Groot, L. C. P. G. M., Pietruszka, B., Wierzbicka, E., Ostan, R., Bazzocchi, A., Battista, G., Caumon, E., Meunier, N., Malpuech-Brugère, C., Franceschi, C., & Santoro, A. (2018). A Mediterranean-like dietary pattern with vitamin D3 (10 µg/d) supplements reduced the rate of bone loss in older Europeans with osteoporosis at baseline: results of a 1-y randomized controlled trial. The American Journal of Clinical Nutrition, 108(3), 633–640. doi:10.1093/ajcn/nqy122

6. Osteoporosis. (2022, November 15). National Institute on Aging. https://www.nia.nih.gov/health/osteoporosis 

7. Osteoporosis. (2021, August 21). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968