Being diagnosed with osteoporosis or osteopenia can feel overwhelming. Many people become fearful of movement and worry that exercise may increase their risk of fractures. But the reality is the opposite. The right type of exercise is one of the most effective ways to support bone health, improve strength and balance, and reduce the risk of falls and fractures.
At Beachside Exercise Physiology, we regularly work with clients managing osteoporosis and osteopenia to help them exercise safely and confidently.
Why Exercise Matters for Osteoporosis
Bones respond to load. When we challenge our muscles and bones appropriately through movement and resistance, the body receives signals to maintain and improve bone strength.
Exercise can help:
- Improve bone density
- Increase muscle strength
- Improve posture
- Reduce falls risk
- Improve balance and coordination
- Increase confidence with movement
- Support independence as we age
The key is choosing the right exercises.
The Best Types of Exercise for Osteoporosis
1. Strength Training
Strength training is one of the most beneficial forms of exercise for bone health. Exercises that involve resistance help place healthy stress on the bones and muscles.
Examples include:
- Squats
- Step-ups
- Resistance band exercises
- Seated or standing rows
- Chest press
- Leg press
Programs should always be individualised based on your bone density, fracture history, strength, and confidence levels.
2. Weight-Bearing Exercise
Weight-bearing exercises are activities performed while standing and supporting your own body weight.
Examples include:
- Walking
- Stair climbing
- Hiking
- Dancing
These exercises help stimulate the bones in the hips and legs.
3. Balance Training
Falls are one of the biggest risks for people with osteoporosis. Improving balance and coordination can significantly reduce the likelihood of falls.
Balance exercises may include:
- Single-leg balance work
- Heel-to-toe walking
- Stability exercises
- Functional movement training
4. Postural Strengthening
Many people with osteoporosis develop rounded shoulders or increased thoracic kyphosis over time. Postural strengthening exercises can help improve spinal support and posture.
Exercises may target:
- Upper back muscles
- Core stability
- Shoulder strength
- Spinal support muscles
What to Avoid with Osteoporosis
Not all exercise is appropriate. Certain movements carry an elevated risk of vertebral fracture and should be approached with caution or avoided depending on your T-score and fracture history:
- Deep spinal flexion under load -movements like loaded forward bends or sit-ups that round the spine under resistance
- High-impact activities beyond your current tolerance – such as running or jumping if you have severe osteoporosis or a recent fracture
- Certain yoga and Pilates movements that involve sustained spinal flexion or rotation under load
This doesn’t mean these activities are off-limits for everyone, but they need to be assessed and modified individually. An Accredited Exercise Physiologist can guide you on what’s safe for your specific bone density and history.
Ready to improve your bone density?
At Beachside Exercise Physiology, we believe exercise should help you feel stronger, safer, and more confident, not fearful of movement or unsure where to start.
Our team works closely with every client to provide supportive, individualised care in a welcoming environment, with exercise programs tailored specifically for osteoporosis and bone health.
Whether you’ve recently been diagnosed with osteopenia or osteoporosis, want to improve your strength and balance, or simply want to stay active and independent as you age, we’re here to help.
Book an appointment with our team today and discover how the right exercise program can support your bone health, confidence, and long-term quality of life. Medicare CDM rebates are available, ask your GP about a referral, or book directly with no referral needed.