Top 8 Weight-Bearing Exercises for Osteoporosis

Weight-bearing exercises for osteoporosis can help you strengthen your bones while lowering your chance of falling through balancing exercises. Exercise does more than only increase strength and endurance. You can build bones and increase and preserve your bones’ size and thickness. However, before beginning any fitness regimen, you must first obtain your doctor’s consent. Your doctor can advise you on the appropriate activities based on your health, age, and other physical limits.

Before You Start Weight-Bearing Exercises for Osteoporosis

Before beginning any osteoporosis exercise regimen, see your doctor. You may require certain preliminary testing, such as:

  • Bone density evaluation
  • Fitness evaluation

In the meanwhile, consider your favorite types of activities. If you select an enjoyable workout, you are more likely to continue with it over time.


8 Weight-Bearing Exercises for Osteoporosis to Build Healthy Bones

There are many types of exercise that are beneficial to your health, but not every type is beneficial to your bones. For example, weight-bearing exercises for osteoporosis can build healthy bones. By doing these exercises, you are putting pressure on your bones and challenging your muscle strength against gravity. By doing so, your bones will tell your body to build stronger bones by producing more tissue. Exercises that benefit your lung and heart health, but not your bones, like walking or swimming, may be beneficial for your lung health and heart.

These 8 weight-bearing exercises for osteoporosis can benefit anyone suffering from osteoporosis and looking to increase bone strength. At home, you can perform these exercises easily.


Foot stomps

The purpose of osteoporosis exercises is to challenge important areas of your body that osteoporosis most typically affects, including your hips. Foot stomps are one of the best approaches to exercise your hip bones.

  • Stomp your foot while standing, pretending to smash an imaginary can beneath it.
  • Perform four stomps on one foot, then four times on the other.
  • If you’re having trouble keeping your balance, grab a railing or a substantial piece of furniture.


Bicep curls

Bicep curls may be performed with either 1 to 5-pound dumbbells or a resistance band. They may be done either sitting or standing, based on your preference.

  • Hold one dumbbell in each hand. Alternatively, step on a resistance band with one end in each hand.
  • Bring the bands or weights toward your chest while seeing your bicep muscles clench on the fronts of your upper arms.
  • Go to your starting posture by lowering your arms.
  • Go to your starting posture by lowering your arms.
  • Perform eight to twelve times more. If feasible, rest and repeat for a second set.


Shoulder lifts

Shoulder lifts are one of the best weight-bearing exercises for osteoporosis to build bones. The shoulder lift requires weights or a resistance band as well. Standing or sitting is acceptable for this exercise.

  • Step on a resistance band while holding an end in each hand, or hold a dumbbell in each hand in each hand.
  • Your hands should be at your sides, and your arms should be down.
  • Slowly raise your arms straight before you, but don’t lock your elbow.
  • Keep your hands at shoulder level or at a height that is comfortable for you.
  • Repeat eight to 12 times. Rest and repeat for a second set.


Hamstring curls

Hamstring curls work the muscles at the rear of your upper legs. This workout is done while standing. To enhance your balance, lay your hands on a piece of heavy furniture or another substantial object.

  • Place your feet apart (Put them shoulder-width).
  • Move your left foot back until only your toes contact the floor.
  • Contract the muscles in the back of your left leg to elevate your heel toward your bottom.
  • Slowly drop your left foot back to its original position.
  • Perform the exercise around eight and twelve times.
  • Rest before doing the same on your right leg.


Hip leg lifts

These weight-bearing exercises for osteoporosis help to strengthen the muscles surrounding your hips while also improving your balance. As required, put your hands on a massive piece of furniture or another substantial item to aid your balance.

  • Begin by placing your feet hip-width apart. Turn your weight to the left foot.
  • Raise your right leg to the side, less than 6 inches off the ground, flex your right foot, and maintain your right leg straight.
  • Bring your right leg down.
  • Perform with the leg lift eight to twelve times. Go to your starting posture and repeat with your left leg.



Squats are considered weight-bearing exercises for osteoporosis that help you strengthen your legs and build bones. They can help strengthen both the front and bottom of your legs. This exercise does not require a deep squat to be effective.

  • Begin by placing your feet hip-width apart. For stability, place your hands gently on a substantial piece of furniture or a counter.
  • Squat down carefully by bending your knees. Maintain a straight back and a small forward tilt, feeling your legs engaged.
  • You should only descend to the point where your thighs are parallel to the ground.
  • Go to your standing position by tightening your bottom.
  • Perform this exercise eight to twelve times.


Ball sit

This exercise might help you maintain your balance and improve your abdominal muscles. It should be done on a big exercise ball. You should also get help from someone who can function as a “spotter” to stay balanced.

  • Put your feet on the floor and sit on the exercise ball.
  • Preserve your posture by keeping your back as straight as you can.
  • Keep your arms out at your sides.
  • Hold the posture for one minute.
  • Take a seat and relax.
  • Perform this exercise up to two times more.


Standing on one leg

This weight-bearing exercise for osteoporosis invites better balance.

  • If feasible, stand on one foot for one minute with a substantial furniture item nearby if you need to grip onto something.
  • Repeat the balancing exercise on the opposite leg.


What Weight-Bearing Exercises for Osteoporosis Should You Avoid?

It’s just as crucial to know which workouts may benefit you as it is to know which ones shouldn’t. Climbing, jumping rope, hiking, and jogging, for example, place too much strain on your bones and raise your chance of fracture. High-impact activities can put too much pressure on your spine and hips and increase your chance of falling. They’re best avoided unless you’ve been involved in them for a while.

Exercises that require you to bend forward or rotate your trunk, including situps and golf, increase your risk of osteoporosis fractures.


Tips for Weight-Bearing Exercises for Osteoporosis

If you have osteoporosis, see your doctor about which activities are appropriate for you. Experts suggest that if you have low bone mass, you protect your back by avoiding workouts or exercises that flex, bend, or rotate it. You should also avoid high-impact activity to reduce your chances of fracturing a bone. You should also speak with an exercise professional to discover the right activity sequence, stretch and strengthen muscles safely, and modify bad postural patterns.



It makes sense that our bodies change as we age. Some of these shifts are evident, while others are subtle. For example, bone density begins declining in men and women around 30. This loss persists and accelerates in women after menopause. As a result, as we age, our bones grow brittle and more prone to breaking. Osteoporotic fractures affect one in every three women and one in every five males over 50.

Fortunately, regular physical activity can aid men and women by strengthening bones and preventing or slowing bone loss. Weight-bearing exercises for osteoporosis and strength-training activities are two types of general exercise that promote bone strengthening by increasing and maintaining bone density.

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