Osteoporosis and Exercise: What's Safe

A diagnosis of osteoporosis often makes people afraid to move. They worry that any activity could break a bone. In fact, the right exercise is one of the best things you can do for osteoporosis, both to support bone strength and to reduce falls, which cause most fractures.

What osteoporosis is

Osteoporosis means bones have become less dense and more fragile, increasing the risk of fractures, especially in the hip, spine and wrist. It's more common in women after menopause and in older adults.

Why exercise helps

• Bones respond to load. Weight-bearing and resistance exercise can help maintain bone density.
• Stronger muscles protect bones and improve control.
• Better balance means fewer falls, and fewer falls means fewer fractures.

Recommended types of exercise

1. Strength training (2 to 3 times a week)

• Sit-to-stands from a chair
• Wall push-ups
• Step-ups
• Resistance band exercises for arms, back and legs
• Progress gradually to more challenging loads, with guidance

2. Weight-bearing activity (most days)

• Brisk walking
• Climbing stairs
• Dancing

3. Balance training (daily)

• Standing on one leg near a support
• Heel-to-toe walking along a counter
• Tai chi

4. Posture exercises Strengthening the upper back muscles helps counter a stooped posture.

• Lying on your front and gently lifting your head and chest
• Shoulder blade squeezes
• Standing tall with your back against a wall

Movements to avoid or modify

Particularly if you have spinal osteoporosis or previous spine fractures:

• Forceful forward bending of the spine, such as sit-ups, crunches, and toe touches
• Twisting the spine under load or forcefully, such as hard golf swings or twisting while lifting
• Lifting heavy objects with a rounded back. Bend from the hips and knees instead.
• High-impact activities if you have had fractures, unless guided by a professional

Daily life tips

• Lift with your hips and knees, keeping objects close
• Sit to put on socks and shoes
• Use a long-handled reacher for low items

Get a personalised plan

The right exercise depends on your bone density, fracture history and fitness. A physiotherapist can design a safe, progressive programme, and check your fall risk at the same time.