July 3, 2026
Staying active is one of the best things you can do for your bones. Like muscles, bones become stronger when you use them. Low-impact weight-bearing exercises (activities that make you move against gravity) help stimulate bone cells and maintain bone density.1 Examples include walking, hiking, dancing, and climbing stairs. Swimming and cycling are not weight-bearing exercise, however.2,5 In fact, research shows that healthy postmenopausal women who walk about a mile each day have higher bone density than those who walk shorter distances.3 Resistance and strength training (such as lifting weights or using resistance bands) is also highly beneficial for bone health.4 These exercises not only work your bones but also build the muscles that support and protect bones.
Beyond building bone strength, exercise greatly improves balance and coordination. Better balance means you’re less likely to fall, which is critical in preventing fractures. Activities like tai chi, yoga, or simple balance exercises can stabilize your core and legs, reducing the risk of falls. In older adults, regular exercise helps maintain the ability to carry out daily activities and delays the loss of independence that can come with frailty.5 Even though exercise might not dramatically increase bone mass once you’re older, it can slow down bone loss and keep you stronger longer.5
It’s important to choose safe exercises, especially if you already have osteoporosis. High-impact workouts (like running or jumping) and exercises that bend or twist the spine (such as toe-touching or sit-ups) might need to be avoided to protect fragile bones.5 The good news is there are many low-impact options. Brisk walking, gentle aerobics, or water exercise can get you moving without undue risk.
Consulting a healthcare professional before starting a new exercise program is essential.
Ask your physical therapist or your doctor to recommend exercises tailored to your abilities. They can show you how to move and lift objects in ways that minimize stress on your bones. Always start new exercise routines slowly and use proper form.
Consistency is key: aim to be active most days of the week, if possible. Even short daily walks or a few strength exercises every other day can make a difference over time. The NHS recommends that Adults aged 19 to 64 should do at least 2 hours and 30 minutes of moderate-intensity aerobic activity, such as cycling or fast walking, every week.2
Remember to balance different types of exercise. Include weight-bearing cardio, muscle strengthening, and flexibility/balance training for a well-rounded routine. By “moving it” regularly, you truly can improve it, keeping your bones stronger and your body more resilient as you manage osteoporosis.
If you’re not sure how healthy your bones are, talk to your care provider. Don’t let fear of bone fractures keep you from having fun and being active.
FAQ
1. Why is exercise important if I have osteoporosis?
Exercise strengthens bones, improves posture, and reduces fall risk by enhancing balance and muscle strength.1
2. What exercises are best for osteoporosis?
Low-impact weight-bearing (walking, dancing), resistance training (weights, bands), and balance exercises (tai chi, yoga) are most effective.1,5 Consulting a healthcare professional before starting a new exercise program is essential.
3. Are there exercises I should avoid with osteoporosis?
Yes. Avoid high-impact activities like running or jumping and movements that bend or twist your spine (toe touches, sit-ups, some yoga poses).5
4. Is walking enough to improve bone health?
Walking helps maintain bone density, but it should be combined with strength and balance exercises for full benefits.6
5. Should I consult a doctor before starting an exercise program?
Absolutely. A healthcare provider can recommend safe exercises based on your bone health.
This article was written with the assistance of generative AI technology and reviewed for accuracy.
References
