Osteoporosis, Osteopenia, and Bone Density

Osteoporosis is when bones become fragile and more likely to break due to a significant loss of bone mass and density. This occurs when bones lose essential minerals like calcium faster than the body can replace them, leading to structural weakness. Osteopenia is a milder form of bone loss, where bone density is lower than normal but not yet at the level of osteoporosis. Bone density refers to the strength and thickness of bones, which determines their ability to withstand everyday stresses and impacts. Maintaining or improving bone density through proper nutrition, exercise, and lifestyle choices is essential for reducing fracture risk and supporting overall mobility.

The good news? The right exercise program can significantly maintain and actively enhance bone density, supporting greater strength, mobility, and overall well-being.

You can do so much to slow bone loss as you age. Even small, consistent efforts can make a significant difference. In this guide we will cover the best osteoporosis-friendly exercises that stimulate bone growth, strengthen muscles, and improve balance.

Bones respond to mechanical loading, meaning they grow stronger when subjected to weight-bearing and resistance forces. These forces stimulate bone remodeling, where your body builds new bone tissue.

The most effective osteoporosis exercises fall into three key categories:

1. Weight-Bearing Impact Exercise – Walking, jogging, jumping, and stair climbing.

2. Resistance (Strength) Training – Lifting weights, using resistance bands, or bodyweight exercises.

3. Balance & Posture Training – Enhancing stability to prevent falls, a major cause of fractures.

In our classes, we focus on targeted balance drills, core-strengthening exercises, and posture alignment techniques to improve stability and strength.

By incorporating mindful movement and common sense exercises, we help you build the strength and coordination needed to reduce fall risk and maintain independence.

Weight-Bearing Impact Exercises

Why it’s essential: Weight-bearing movements create gentle impact forces that stimulate bone formation.

Best Impact Exercises for Bone Health:

✔️ Walking or Hiking – A simple, accessible way to maintain bone density.

✔️ Stair Climbing – Increases bone loading and improves leg strength.

✔️ Heel Drops & Hopping – Recommended for those without spinal fractures to stimulate bone growth.

✔️ Stomp Squats – My FAVORITE exercise for building strength

🔹 Tip: Aim for add heel drops or stomp squats into your routine. Talk to your physical therapist or doctor about adding these to your routine. Choose softer surfaces when possible to minimize joint stress.

Strength Training for Bone and Muscle Health

Why it’s essential: Resistance training strengthens muscles, which in turn protects and strengthens bones. The stronger your muscles, the more they “pull” on your bones, stimulating growth.

Basic Strength Training Exercises To Build Bone Density

In this short and effective bone-building class, we work with load and effective exercises to increase strength and bone density.

🔹 Tip: Aim for 2-3 strength training sessions per week, gradually increasing resistance as you get stronger.

Balance & Posture Exercises to Prevent Falls

Why it’s essential: Falls are the leading cause of fractures in people with osteoporosis. Regular balance training reduces fall risk and enhances stability.

Best Balance & Posture Exercises:

🔹 Tip: 2-5 minutes of daily balance exercises can make a big difference in stability and fall prevention.

Exercises to Avoid with Osteoporosis

Not all exercises are beneficial for bone health. Some movements increase fracture risk, especially for those with low bone density or previous fractures.

🚫 Avoid:

• Loaded deep forward bends (spinal flexion) – Can increase compression on vertebrae.

• Extreme twisting movements – Can put stress on the spine.

• High-impact exercises (if already at high fracture risk) – Includes high-speed running or intense plyometrics.

🔹 Tip: Instead of crunches, focus on planks and back extensions for core strength without spinal stress.

Key Takeaways: Building Stronger Bones Through Exercise

✅ Exercise is a powerful tool for preventing and managing osteoporosis.

✅ Weight-bearing, resistance, and balance exercises are the best combination for bone health.

✅ Start slow and progress gradually – consistency matters more than intensity.

✅ Work with a professional if you’re unsure about modifications for your fitness level.

Want a Step-by-Step Guided Program?

If you’re looking for expert-led osteoporosis-friendly workouts, check out our Strong Bones Foundation Program, designed specifically to help you build strength, mobility, and confidence safely!