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Living with Osteoporosis: Regular Exercise

If you have osteoporosis, exercise is vital for your health. It can prevent bone fractures and spine changes. It will slow bone loss. Exercise will strengthen your body. It can also be fun. A variety of exercises is best. See below for exercises that can help you. Before you start, though, talk to your healthcare provider to be sure these exercises are right for you.

Woman working out with hand weights.

Resistance exercises. These build muscle strength and maintain bone mass. They also make you less prone to injury. Exercises include lifting small weights, doing push-ups and sit-ups, using elastic exercise bands, and using weight machines.

Weight-bearing activities. These help your whole body. They also help you maintain bone mass. Activities include walking, dancing, and housework.

Nonweight-bearing exercises. These help prevent back strain and pain. They do this by building the trunk and leg muscles. Exercises that help with flexibility can prevent falls. Examples include swimming, water exercise, and stretching.

Staying safe

Here are tips to stay safe: 

  • Always check with your healthcare provider before starting any new exercise program.

  • Use weights only as instructed.

  • Stop any exercise that causes pain.


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