Osteoporosis and exercise: what’s safe and what to avoid
Topic: Bones, Joints & Pain
Reading time: 4 min
If you have osteoporosis or low bone density, exercise is still important—arguably more important. The key is choosing the right kind of stress: strength + balance, not risky bending/twisting.
Safe priorities for many people
- Strength training (legs, hips, back, core)
- Balance training (fall prevention is fracture prevention)
- Weight-bearing activity (walking, stairs if safe)
Use caution with: deep forward bending, fast twisting, or high-impact moves if you have known osteoporosis—especially if you’ve had fractures. Ask a clinician/PT for individualized guidance.
How to start safely
- Use a beginner strength plan with good form.
- Add balance practice 5–10 minutes/day.
- Consider PT if you’re unsure what’s safe for your spine/hips.
Related: Bone health and osteoporosis and Balance training.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics or Common Issues.