Osteoporosis Best Exercise: What Science Says About Building Stronger Bones

Not All Exercise Is Equal—Especially for Bone Health

 If you’ve been diagnosed with osteoporosis or osteopenia, you might be told to "exercise more." But what kind of exercise? Walking? Yoga? Lifting weights? With so many opinions, it’s easy to feel confused—or worse, scared to move.

 At Exercise Matters, we specialise in evidence-based osteoporosis exercise that’s proven to strengthen bones, improve balance, and reduce fracture risk. This blog explains the best types of exercise for osteoporosis and what the latest research says about getting results safely.

Why Exercise Is Critical for Osteoporosis

Osteoporosis weakens bones, making them more prone to fractures. The right kind of exercise can:

• Stimulate new bone growth

• Improve balance and reduce fall risk

• Strengthen muscles to support joints

• Maintain posture and spinal integrity

But not just any exercise will do.

The 3 Best Types of Exercise for Osteoporosis

1. Progressive Resistance Training (PRT)

Heavy, targeted strength training is the most effective way to stimulate bone growth.

• Exercises: squats, deadlifts, lunges, overhead press

• Equipment: dumbbells, barbells, resistance machines

• Frequency: 2–3x/week

Evidence: The LIFTMOR and OPTIMA trials found that high-intensity resistance and impact training significantly increased bone density at the spine and hip in older adults (Watson et al., 2017).

2. High Impact Weight-Bearing Exercise

For those without existing fractures or significant risk factors, brief impact can stimulate bone.

• Examples: hopping, jumping, bounding, step-ups

• Repetitions: 50–100 impacts per session, 3x/week

Note: Must be introduced carefully and supervised by trained professionals.

3. Balance and Stability Training

Improves proprioception and reduces fall risk.

• Exercises: single-leg stance, tandem walking, heel-toe walking, Tai Chi

• Can be incorporated into daily warm-ups or cool-downs

Exercises to Be Cautious With

People with osteoporosis should avoid:

• Spinal flexion under load (e.g. sit-ups, crunches)

• Twisting with weight (e.g. heavy golf swings)

• Forward bends in yoga (if risk of vertebral fracture)

A qualified Exercise Physiologist can help you adapt these movements.

What About Walking, Pilates, and Swimming?

These are great for general health and muscle tone—but not enough on their own to build or maintain bone mass.

• Walking: Maintains existing bone but rarely builds new bone

• Swimming/Cycling: Low impact—great for cardio but not bone density

• Pilates/Yoga: Beneficial for posture and core, but needs to be modified and combined with resistance

Case Study: Maria, 66, Diagnosed with Osteoporosis

Maria was active but had never done resistance training. Her DEXA scan showed low bone density at the hip and spine.

We introduced her to:

• Barbell squats (supervised)

• Step jumps (starting low)

• Single-leg balance drills

After 12 months:

• Her DEXA scan showed a 3.5% increase in hip bone density

• She gained 5 kg of lean muscle mass

• Her fall confidence score improved from 6/10 to 9/10

Frequently Asked Questions

1. Is it safe to lift weights with osteoporosis?

Yes—with proper technique and supervision. Studies show resistance training is not only safe but essential.

2. Can exercise reverse osteoporosis?

It may not completely reverse it, but it can significantly slow progression—and even improve bone density.

3. How do I know what level of impact is safe for me?

We assess your fracture risk, balance, and physical capacity before introducing high-impact work.

4. Can I do this at home?

Yes. Once you’re confident and safe with technique, home programs can be designed with minimal equipment.

5. Is this covered by Medicare or NDIS?

Yes. We offer services under chronic disease management (CDM), private health, and NDIS plans.

Stronger Bones Start with Smarter Movement

If you’re searching for the best exercise for osteoporosis, trust the science—and our expert team. Let us design a program that builds strength and confidence from the ground up.

📞 Book your initial assessment at (07) 5448 3532 🌐 www.exercisematters.healthcare

References:

• Watson S et al. (2017). LIFTMOR study: High-intensity resistance and impact training improves BMD. Osteoporosis Int.

• Giangregorio LM et al. (2014). Too Fit To Fracture: exercise recommendations for individuals with osteoporosis. Osteoporosis Int.

Beck BR et al. (2021). OPTIMA: Optimising bone health with exercise. Bone Reports.