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Osteoporosis Exercises

Osteoporosis exercises can be used after osteoporosis is discovered or as a preventative measure. Osteoporosis is a serious disease that affects many people around the world, and it can be difficult to know how to prevent the loss of calcium that leads to brittle and breaking bones. 

A large percentage of women over 60 years of age suffer from osteoporosis, and even those over the age of 45 should do their part to prevent osteoporosis in any way they can. There are many supplements, vitamins, and products that can be taken to help with osteoporosis, but, surprisingly, exercise is one of the best things to counter the condition.

One reason that so many people suffer from osteoporosis is due to a sedentary lifestyle. Those who exercise frequently and vigorously can actually help to prevent osteoporosis from setting in. There are many osteoporosis exercises that will help to both prevent and correct the weakening of your bones, and you will find that the following osteoporosis exercises could be the key to your preventing or reducing the damage osteoporosis does to your bone structure.

Weight Bearing Aerobics

One of the best types of exercise to prevent osteoporosis is weight bearing aerobics. Weight bearing aerobics osteoporosis exercises include anything that causes your body to support its own weight. Dancing and walking both are weight bearing aerobics exercises, and these help you to build bone mass without causing injury to yourself. This can be good for those who are in the early stages of osteoporosis, as that can help them to strengthen their bones with a much smaller risk of breaking them.

Resistance Training

Resistance training is another excellent way to exercise for osteoporosis prevention and correction. Resistance training exercises not only help to build the muscles that support your bones, but they build bone mass as well. Using dumbbells to lift light weights is a great form of resistance training, and barbells and resistance bands can also be incorporated into any workout routine. Using machines for weight training can also help to build muscle and bone mass, which will keep your bones from becoming brittle. Doing resistance exercises using your body weight is another form of exercise, but it is important that you are careful when doing things such as push-ups and pull-ups, as you may end up injuring yourself.

Posture Exercises

There are many exercises that can help you to improve your posture, such as Tai Chi or Yoga. These exercises can help to build strength in your muscles, develop bone mass, and will help you to maintain an erect and proper posture.


Swimming, along with nearly any other form of water exercise, can be an excellent way to build muscle without having to put too much weight onto your structure. Water exercise is one of the best of the many osteoporosis exercises that you can do if your osteoporosis is farther along, simply because it is nearly impossible to injure yourself while doing so. Swimming and other water osteoporosis exercises can help you to strengthen your muscles effectively and build up your bone mass.


Walking is one of the best of the weight bearing osteoporosis exercises that you can do, simply because your entire body is exercised when you walk. Walking is an excellent exercise for osteoporosis because  there is little impact on your bones when you walk, but it will help to build your muscles. As long as you keep your walking to a low intensity, low paced exercise, you will find that few exercises are as effective as a 30 to 45 minute walk every day.

The above exercises should be done on a daily basis, and each of the above forms of exercise should be done at least once a week. If you do each of these forms of exercise no less than once a week, you will find that every part of your body is exercised in order to stimulate the growth of healthy bone. By combining the above exercises with a diet that is rich in calcium and other nutrients, you will find that you can stay healthy and injury free as your body ages.

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