Exercise and Physical Activity for Osteoporosis

Exercise is important for the development and maintenance of healthy bones at any point in life. Weight-bearing exercises and strength training help patients with osteoporosis build bones. Balance and flexibility are also important to consider when devising any exercise program.

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Weight-Bearing Exercises

Weight-bearing exercises are those done staying upright so that your feet and legs support your weight. The term “weight-bearing” should not be confused with lifting weights (known as strength training).

Low-impact aerobics
Walking/hiking
Elliptical training
Using a stair-step machine

The Canadian Osteoporosis Guidelines created by healthcare professionals recommend participating in different types of physical activity and getting at least 150 minutes of moderate to vigorous physical activity weekly. They also recommend exercises increasing difficulty, pace, frequency, sets/reps, and resistance over time.

Strength-Training Exercises

Strength and resistance exercises include activities where you move your body, a weight or some other resistance against gravity.

Functional movements, such as standing and rising up on your toes
Lifting weights
Using elastic exercise bands
Using weight machines

Progressive resistance training at least twice a week is recommended by the Canadian Osteoporosis Guidelines. This involves exercising major muscle groups like the lower and upper extremities, chest, and shoulders. Increasing the difficulty and sets/reps over time is also recommended.

Posture & Balance Exercises

Postural and balance exercises help to improve movement in everyday activities, increase muscle strength, and decrease the risk of falls and broken bones or fractures.

Balance exercises that help strengthen leg muscles and challenge your balance can decrease your risk of falls. The Canadian Osteoporosis Guidelines recommend doing these at least twice a week.