Stronger Bones, Stronger You: Workouts to Help Improve Osteoporosis

Understanding Osteoporosis

Why Exercise Helps with Osteoporosis

• Strengthens bones: Weight-bearing exercise signals bones to rebuild and stay strong.
• Builds muscle support: Strong muscles reduce stress on fragile bones.
• Improves balance: Balance training lowers the chance of falls (a major risk with osteoporosis).
• Enhances mobility: Keeps joints flexible and prevents stiffness.

The Best Types of Exercise for Osteoporosis

1. Weight-Bearing Exercises
   These put stress on your bones in a safe way, encouraging them to become denser. Examples: walking, light jogging, dancing, hiking, stair climbing.
2. Resistance Training (Strength Work)
   Using weights, bands, or bodyweight helps build muscle and bone strength.
3. Balance & Stability Work
   Vital for preventing falls, which can cause fractures.
4. Flexibility & Mobility Training
   Keeps joints moving through a healthy range of motion, reducing stiffness.

3-Day Osteoporosis-Friendly Workout Plan

Always check with your doctor before starting, especially if you already have osteoporosis.

1. Wall Push-Ups – 2 sets of 10–12 reps
2. Bodyweight Squats or Sit-to-Stands (chair) – 2 sets of 10 reps
3. Dumbbell Shoulder Press (light weight) – 2 sets of 8–10 reps
4. Step-Ups (use a low step or stair) – 2 sets of 10 reps per side
5. Heel Raises – 2 sets of 12–15 reps

1. Heel-to-Toe Walk – 2 sets of 10 steps
2. Single-Leg Stand (hold onto chair if needed) – 2 sets of 15–20 sec per leg
3. Seated Torso Rotation (gentle) – 2 sets of 8 reps each side
4. Standing Side Leg Lifts – 2 sets of 8–10 reps per side
5. Cat-Cow Stretch (spinal mobility) – 5 reps

1. Brisk Walk (indoor or outdoor) – 20 minutes
2. Standing Quad Stretch – 30 sec each side
3. Hamstring Stretch (seated or standing) – 30 sec each side
4. Chest Opener Stretch (hands on wall) – 30 sec hold
5. Calf Stretch – 30 sec per side

Tips for Exercising with Osteoporosis

• Avoid high-impact activities (like jumping) if you have severe osteoporosis.
• Skip deep forward bends and twisting movements (like sit-ups) to protect your spine.
• Use controlled, slow movements instead of jerky motions.
• Start light and progress gradually.

Helpful Resources

• National Osteoporosis Foundation – Exercise Recommendations
• Mayo Clinic – Osteoporosis: Prevention & Lifestyle
• NIH Osteoporosis Overview

Closing Thoughts