Exercise for Osteoporosis

An effective osteoporosis prevention program should include daily weight-bearing activities as well as strength training two or three times per week. 

Weight Bearing Exercises

Weight bearing means that your bones are bearing the weight of your body.  The pressure on the bones encourages them to increase density.  Any activity where you are on your feet qualifies as weight bearing.  Here a few activities to try:
  • Walking
  • Bowling
  • Dancing
  • Aerobics
  • Horseshoes
  • Bocce Ball

Strength Training Exercises

Strength training has also been shown to improve bone density.  You can strength train in any of the following ways.
  • Bands
  • Dumbbells
  • Weight Machines
  • Bodyweight

The following exercises qualify as both strength training and weight bearing.  You can do them at home twice a week. 

Squats with Chair

1. Stand in front of a chair with your feet shoulder-width apart.
2. Keeping your head and torso upright, lower down slowly until you are seated.
3. Stand back up.  Repeat for 10-15 reps.

March in Place

1. Stand next to the kitchen counter with one hand on it.
2. Lift one knee up until it is about hip height.
3. Lower that leg back down.
4. Lift up the other knee.  Alternate legs and do 20-30 reps.

More Senior Fitness Articles

Senior Exercise  Senior Exercise DVD  Senior Exercises Resources List

Fitness Equipment for Seniors

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