Best Exercises When You Have Osteoporosis Everyday Health MenuNewslettersSearch Osteoporosis Best Exercises When You Have Osteoporosis Discover safe ways to strengthen muscles and bones and improve balance. By Ingrid StrauchMedically Reviewed by Michael Natter, MDReviewed: July 29, 2022Medically ReviewedLow-impact, weight-bearing exercise is a good choice for people with osteoporosis.MasterfileWeight-bearing exercise is one of the best ways to prevent osteoporosis, and it can also help to maintain bone density in people who have been diagnosed with osteoporosis or osteopenia. Some other forms of exercise, such as strength-training and balance training — both of which can also be weight-bearing — can also be helpful in preventing falls and making it easier to perform tasks of daily living. But caution is necessary, particularly for people with severe osteoporosis, those who have already broken a bone, and those with balance issues. High-impact activities, such as jogging or jumping rope, could lead to compression fractures of the spine, and falling during such an activity could cause wrist or other bone fractures. A better option for most people with osteoporosis is a combination of the following:Low-impact, moderate-intensity aerobic activities, such as walking or using an elliptical machine or stair-step machineResistance training using your own body weight, elastic exercise bands, or light hand weightsBalance training, such as standing on one foot or walking heel to toe — always with a sturdy object or grab bar within reach The ultimate goal is to strengthen both the muscles and the bones and improve your balance so that falls are less likely, and falling is less likely to cause serious injury. RELATED: 10 Health Conditions to Watch For as You Age What Is Weight-Bearing Exercise Weight-bearing exercises are activities in which your bones and muscles work against the force of gravity while in an upright position. Examples include walking, jogging, hiking, playing tennis, and dancing. The strain placed on the bone during such exercises triggers cells that build bone, resulting in higher bone mineral density. The more load you place on your bones, or the higher the impact of the activity, the greater the benefit to your bones — but only if you don’t injure yourself in the process. People who have been diagnosed with osteoporosis or have previously broken a bone should check with their doctor before engaging in high-impact, weight-bearing activities. More than likely, they’ll be encouraged to engage in low-impact, weight-bearing activities, such as:WalkingLow-impact aerobicsTai chiUsing an elliptical trainerUsing a stair-step machineStanding up and sitting down in a chairPerforming leg raises, squats, and toe stands while holding onto a sturdy object Individuals who are unable to walk can benefit just from standing up periodically. And individuals who are unable to stand can achieve some of the benefits of standing weight-bearing exercises by lifting light weights while seated or performing chair calisthenics, in which leg lifts and other exercises are done using one’s own body weight for resistance. Exercises to Improve Your Balance Exercises that strengthen your legs, feet, and ankles, and exercises that challenge your balance directly are both helpful for improving balance.Pilates and Osteoporosis Safe Pilates Exercises for OsteoporosisTai chi is a series of graceful movements that combines balance and weight-bearing exercise with deep breathing and meditation. While advanced levels of tai chi may include fast movements or deep lunges, beginner-level routines are done slowly, with participants bending their limbs and challenging their balance as much or as little as they wish. Look for tai chi classes at senior centers, city recreation centers, and YMCAs. Let your instructor know you have osteoporosis before you start a class. Some other exercises that can help build leg strength include:Side and back leg raisesSit and stand repetitionsSide lunges, in which you step to the side with one foot and bend that knee, then bring your feet back together and step to the side with the other foot and bend the other kneeHeel and toe raises, in which you rise up on your tiptoes, hold for five seconds, then lower your heels and shift your weight to them, holding for five seconds.Foot exercises: Use your toes to pick up marbles or tissues from the floor. Write the letters of the alphabet with your foot in the air. Repeat with the other foot.Stationary pedaling on an exercise bike, to strengthen your leg muscles To challenge your balance, try these ideas:Shift your weight from foot to foot. Make the exercise more challenging by turning your head in the direction of the weight shift or in the opposite direction.Stand on one foot with the other foot just slightly raised off the floor. First stand on a bare floor, near a wall or piece of furniture you can hold on to if necessary. For more of a challenge, do the exercise on a carpeted floor.Walk heel to toe along a wall or gym bar. Exercise Moves to Avoid No matter what exercise, activity, or sport you’re doing, certain moves should be avoided, because they can lead to fractures in weakened bones:Stretches or exercises that involve twisting the spine or rotating the trunk, such as tennis, golf, bowling, and some yoga and Pilates movesStretches or exercises that involve rounding the spine or bending forward, such as toe touches or sit-upsExercises that put pressure on the ribcage, such as some yoga posesHigh-impact movements, such as jumpingSports in which falling or colliding with other players is likely If you’re unsure whether an activity or exercise is safe for your bones, ask your doctor or a physical therapist who’s familiar with your osteoporosis. Fracturing a bone can be painful and disabling. Adopting an attitude of “safety first” is important when staying active with osteoporosis. NEWSLETTERS Sign up for our Chronic Pain Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking SourcesOsteoporosis Exercise for Strong Bones. Bone Health & Osteoporosis Foundation.Exercise for Your Bone Health. NIH Osteoporosis and Related Bone Diseases — National Resource Center. October 2018.Exercise Recommendations. International Osteoporosis Foundation.Exercises for Osteoporosis. Sit and Be Fit. May 18, 2015.Exercising With Osteoporosis: Stay Active the Safe Way. Mayo Clinic. June 5, 2021.Four Types of Exercise Can Improve Your Health and Physical Ability: Strength Exercises for Older Adults. National Institute on Aging at NIH. January 29, 2021.Show Less The Latest in Osteoporosis New Guidance for Osteoporosis Management in Older Women ReleasedTargeted pharmacologic therapies for prevention may make sense for women at high risk of fracture.By Becky UphamSeptember 13, 2021 Study Finds Osteoporosis Is Underdiagnosed and Undertreated in MenA very small percentage of older men with bone fractures had recent bone mineral density testing.By Brian P. DunleavyNovember 12, 2020 New Guidelines Released for Osteoporosis Therapy During the COVID-19 PandemicBone health experts emphasize the importance of continuing drug therapies and provide recommendations for those who must miss a treatment.By Becky UphamMay 12, 2020 For Postmenopausal Women More Physical Activity May Mean Fewer Hip FracturesA large study finds that older women who spend more time being active have fewer hip fractures.By Becky UphamOctober 28, 2019 Statins Are Associated With a Higher — or Lower — Risk of Osteoporosis Depending on the DoseA new study finds that low daily doses of these cholesterol-lowering medications are associated with lower osteoporosis risk, while higher doses are associated...By Don RaufOctober 4, 2019 To Prevent Fractures Get the Order of Osteoporosis Drugs Right Study SaysNew research suggests that bisphosphonate use before taking Prolia could reduce fracture risk after discontinuation.By Becky UphamJune 20, 2019 Study Shows a Higher Than Expected Risk for OsteoporosisNutrition and physical activity are linked to men's and women's loss of bone density at younger ages.By Becky UphamJune 5, 2019 New Osteoporosis Drug Evenity Approved by the FDAThe bone-building therapy offers new treatment benefits, but also new risks.By Becky UphamApril 16, 2019 New Osteoporosis Guidelines Issued for Postmenopausal WomenNew guidelines encourage medication for women at high risk of fracture but permit ‘drug holidays’ for some.By Shari RoanMarch 26, 2019 Reclast Zoledronate Prevents Fractures in Women With OsteopeniaNew study results open up a treatment option for older women at risk for bone fracture.By Brian P. 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