Weight Bearing Exercises for Osteoporosis

weight bearing exercises

Building bone mass and maintaining your muscle strength can be achieved by doing weight bearing exercises. If you suffer from osteoporosis, you’re more at risk to falls and breaking bones. Besides a nutritious meal plan that ensures you receive the necessary daily intake of calcium and vitamin D, you have to pay close attention to posture and your exercising routine. The biggest enemy of seniors who deal with osteoporosis is sedentariness. It’s a common misconception that fragile, porous bones should be spared the effort of walking or climbing stairs. This couldn’t be any more wrong.


One of the reasons why yoga is the best exercise for osteoporosis patients is that it increases the spine’s bone density. A recent study stated that women who do yoga on a regular basis strengthen their wrists, hips and vertebrae. In addition to this, yoga is also great for promoting coordination and concentration. These two are the key ingredients which will help prevent falls and breaking a hip or a wrist. Yoga exercises and stretches can easily be done at home in the morning, or right before heading to bed.

Brisk walk

The power of brisk walking is often underestimated. A recent study discovered that four hours of brisk walking per week can actually reduce the risk of a hip fracture by 41%. The greatest advantage of walking is that you can do it anywhere, at any time, whether we’re talking about a trip to the grocery shop or taking the dog to the park. If the weather doesn’t allow it, you can replace walking outside with brisk walking on a treadmill.


If you’re looking for an upgrade for your usual brisk morning walks, you could try hiking. The best thing about it is that you’ll never get bored. Hiking is amazing for increasing bone density and promoting healthy joints. The impact from walking downhill and climbing uphill improves bone health, particularly in your hips. However, you should be extremely careful to avoid serious falls. If you have thin bones, you’re vulnerable to losing balance and fracturing anything from a wrist to your spine.

Strength training

Resistance training is ideal if you want to preserve the strength of your bones and muscles. You don’t have to lift 50 pounds or use complicated machines. Choose light free weights that you are comfortable with at least twice a week if you want to stimulate bone growth. Consider doing at least a few sessions with a personal trainer who will give you additional tips and tricks about breathing, adequate posture and correct execution. If you are training alone, always take into account your endurance level and any problem areas you might have, like aching hips or fragile wrists.

Weight bearing exercises are essential if you have osteoporosis or if you want to start stimulating bone mass to prevent bone thinning. Regardless of the exercises you choose for your daily routines, you should always consult a doctor before any training session. Don’t forget to take into account your endurance levels and any medication you might be taking.

For more information about bone health, check out All You Need to Know about Bone Health.