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According to NICE, osteoporosis is responsible for around 180,000 bone fractures every year in England and Wales. So, if you’ve been diagnosed, it’s natural to feel worried about exercising.
However, research shows that staying active and doing the right types of exercise is key to living well with osteoporosis and, if done correctly, may reduce your risk of falls and fractures.
To explore ways to exercise well with osteoporosis, we’ve partnered with the Royal Osteoporosis Society (ROS) to share some top tips to help you get active. The ROS is the UK’s largest national charity dedicated to improving bone health and beating osteoporosis.
By becoming an ROS member, you’ll be joining a community that is in your corner. You’ll receive your exclusive member magazine, Osteoporosis News, full of news, recipes, and information about diet and exercise, three times a year. You’ll also have access to ROS’ Members Extra website, which has a wealth of information and support to help you build healthy bones for life, plus exclusive online events, a monthly member email, and more.
Why is exercise important for bone health?
Bones are made of living tissue, so they get stronger the more we use them. Staying active and doing exercise helps to keep your muscles and bones strong as you age which can reduce your risk of fractures.
Meanwhile, staying active has been shown to strengthen bones and slow the rate of bone loss. Plus, since most bone fractures are caused by falls, taking the time to improve your balance and build muscle strength can make all the difference.
Osteoporosis guidance – support groups and exclusive benefits
Become a member of the Royal Osteoporosis Society and connect with a supportive community.
For just £3 per month, you’ll receive ongoing guidance from our bone health experts, along with exclusive member benefits and special offers.
What type of exercise is best for bone health?
The NHS advises adults to do 150 minutes of moderate-intensity exercise every week. This can include anything from dancing and power walking to gentle cycling and water aerobics.
However, when it comes to staying active with osteoporosis, certain forms of exercise have been found to be particularly beneficial. Specifically, the ROS says the best way to keep bones strong is to include a combination of strength training and weight-bearing exercises to your routine. We’ll explore these below.
Weight-bearing exercise for osteoporosis
Weight-bearing exercise is any type of exercise that involves being on your feet and adding an extra force or controlled jolt through your bones. Weight-bearing exercise can generally be categorised by three levels of impact – low, moderate, and high.
Examples of low-impact activities include walking and stair climbing. Jogging and running are considered moderate-impact. And star jumps, basketball, and track events are high-impact.
According to the ROS, higher impact exercise is better for your bones. Moderate impact is considered sufficient for bone health and generally for those with osteoporosis, though, there are a few exceptions. For example, if you’ve previously suffered from spinal fractures, broken several bones, or have a medical condition like painful arthritis in the knees, lower-impact exercise may be more suitable. Some people find they’re able to build up to moderate-impact exercise over time. It’s a good idea to talk to your healthcare team before starting a new exercise programme, to make sure it’s right for you.
The ROS has further information on doing impact exercise with osteoporosis on their website, including how often you should do it.
Strength training for osteoporosis
Strength training involves moving your muscles against resistance to make them stronger. You can add resistance using a resistance band, weights, or your bodyweight.
Strength training is beneficial for bone health because it stimulates the production of bone-forming cells. When your muscles pull on your bones during exercise, bones respond by renewing themselves, which maintains or improves their strength. As your muscles get stronger, they’ll pull on your bones harder, causing them to become stronger too.
For best results, it’s important to progressively increase the amount of resistance – for example, by lifting heavier weights or increasing the number of exercise repetitions.
According to the ROS, four main groups of muscle-strengthening exercises are beneficial for bone strength: hinge, push, pull, and squat. They recommend focusing on one exercise from each group. We’ll cover some examples of these in greater detail below.
For best results, it’s important to progressively increase the amount of resistance – for example, by lifting heavier weights or increasing the number of exercise repetitions. However, it’s essential that these exercises are performed correctly to avoid risking spinal fracture and other injuries, so be sure to take advice from a qualified exercise professional when getting started.
You can find more information about strength training for osteoporosis on the ROS website, including how frequently you should do it.
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6 simple exercises to strengthen bones
Now we know the role of exercise in bone health, how can you apply this to your everyday life? Here, we’ll explore seven simple strength training and weight-bearing exercises you can add to your routine.
1. Jogging
Jogging is a moderate-impact exercise which research suggests may be beneficial for improving bone health.
Take this study, which found that distance running as a long-term habit was associated with better bone health, especially among older runners. According to the ROS, short bursts of activity are particularly beneficial for bones – for example, running then jogging, or jogging then walking.
Check out our beginner’s guide to running if you’d like to get started.
2. Rowing
While not a weight-bearing exercise in the traditional sense, research has found that rowing provides a sufficient load to promote bone strength.
For example, some studies have linked rowing with increased bone strength in certain areas of the body, particularly the spine, which is a common area affected by osteoporosis.
Rowing is also a full-body workout that can help build muscle strength in both the lower and upper body. And, as a joint-friendly exercise, it can be suitable for those with osteoporosis.
When it comes to strength training, the ROS highlights row movements, such as single-arm dumbbell rows, as an effective exercise for building bone strength. Head over to their website for information on how to progress rowing movements.
3. Gardening
Exercising for bone health doesn’t always need to be done through traditional forms of exercise. In fact, research has found that certain hobbies, like gardening, are great for strengthening bones.
One study even highlighted gardening as one of the best forms of exercise for maintaining bone health. It found that women over 50 who gardened at least once a week had higher bone density measurements than those who regularly did other forms of exercise.
The ROS has more information about gardening if you’ve previously had a fracture in their living with osteoporosis: out and about after fractures sheet. For inspiration, you can also find everything from gardening in small spaces to seasonal planting guides in our gardening section.
Note: It’s important to stretch before and after gardening, particularly your back, because gardening involves lots of bending over.
4. Dancing
The ROS says that exercise involving a variety of movements, in different directions and at different speeds, is beneficial for bone health. And dancing is a fantastic example of this – particularly dances that include moderate-impact exercises like jumps and hops.
This study found that female dancers had significantly higher bone density compared to control groups, especially in the lower limbs and spine. Another study found that a 24-week aerobic dance programme improved bone density and muscle strength in postmenopausal women.
Back in 2008, the ROS teamed up with Strictly Come Dancing’s Craig Revel Horwood to launch their Boogie for your Bones campaign to highlight how great dancing is for your bones. Craig Revel Horwood says, “Dancing is a fantastic way to keep your bones strong. It’s invigorating, a great weight-bearing exercise and, above all else, is really fun.”
In 2023, the ROS collaborated with the Scottish Ballet’s Health Team to design a specific dance that provides the moderate-impact exercise needed for bones. Why not follow the instructional video to give it a go yourself!?
You can also find more information about dancing for bone health on the ROS website.
5. Wall push-ups
The ROS recommends strength training press exercises, such as wall press, push-ups, and overhead press.
If you’re new to strength training, wall push-ups are a great place to start because they’re less strenuous than traditional floor push-ups and overhead press. You can always progress to more challenging variations once you’ve developed more strength.
Wall push-ups mainly work the muscles in your chest, arms, and shoulders and require you to support your body against gravity, which places force on your bones.
6. Squats
Squats strengthen various muscles, particularly in the lower body and have been found to improve bone health, reducing the risk of falls and fractures.
Studies show that progressive squat training, even at lower intensities, can improve bone health and potentially reduce the risk of fractures. And this study highlighted squat exercises as an effective intervention for people with low bone mass. Specifically, it found that when postmenopausal women with low bone density performed squat exercises three times a week for 12 weeks, their bone mass increased.
If you’re new to strength training, it’s best to start with lower-intensity squat variations, and gradually move to higher-intensity ones as your strength improves. The ROS has guidance on how to progress squat exercises on their website.
Osteoporosis guidance – support groups and exclusive benefits
Become a member of the Royal Osteoporosis Society and connect with a supportive community.
For just £3 per month, you’ll receive ongoing guidance from our bone health experts, along with exclusive member benefits and special offers.
Final thoughts…
If you’ve been diagnosed with osteoporosis, it’s natural to feel daunted by the thought of exercising. You may feel worried about placing too much stress on your body or that you’ll fall and fracture a bone.
However, research shows that staying active is a great way to start and the good news is that specific types of exercise, like those listed above, may promote bone strength and reduce your risk of falls and broken bones
By becoming an ROS member we’ll make sure you’ve got the information you need when you need it – so that you can take control of your diagnosis. The ROS will be there to help you build a life that works for you – with expert, practical guidance on ways to live well, whether that’s about diet and exercise or getting the right medication. You’ll also have access to the latest news from across the osteoporosis community – including latest research and pioneering treatments.
Note: This information has been reviewed by the Royal Osteoporosis Society (ROS) for general relevance, but the ROS is not responsible for the accuracy or completeness of this information.
How do you like to stay active with osteoporosis? Do you have any other tips that you’d like to share? We’d be interested to hear from you in the comments below.