woman exercising with flex cable
1 / 12

How Exercise Helps Brittle Bones

Being active is powerful medicine for people with osteoporosis. It helps slow bone loss and builds stronger muscles to support you so you're less likely to fall or break a bone. But not just any workout will do. If you're able, you should do things that strengthen your muscles and mix in some weight-bearing exercises.  

Swipe to advance
mature couple playing ping pong
2 / 12

What Is Weight-Bearing Exercise?

This just means your feet and legs support you as you move. As gravity puts stress on your bones, it causes new bone tissue to form and makes bones stronger. These exercises include any you do while standing. If you have severe osteoporosis or have already had a broken bone or fracture, some activities may be risky. Talk to your doctor before starting any new exercise to make sure it’s right for you.

Swipe to advance
trainer and woman working with dumbell
3 / 12

Work With Weights

This will build bone and strengthen your muscles at the same time. Aim to focus on each major muscle group twice a week with at least 1 day of rest in between. If you're new to lifting weights, check with your doctor first, and work with a trainer to learn the right form.

Swipe to advance
mature couple dancing outside
4 / 12

Dance Your Way to Healthier Bones

This is a well-rounded workout: It gets your heart going and keeps you on your feet, making your heart, muscles, and bones stronger. And if you dance with a partner and need to remember specific steps and moves, it’s also a workout for your brain.

Swipe to advance
woman watering flowers
5 / 12

Tend Your Garden

When you carry a watering can, pick up debris, and do other yard work, you build strength. These activities aren't right for everyone with osteoporosis, though. Most spine fractures happen while you’re bending forward. If you enjoy gardening, do your best to keep your spine straight and don’t twist at your waist. Also, be careful how you lift things, and don’t try to carry anything too heavy.

Swipe to advance
mature couple nordic walking
6 / 12

Walk Briskly

If you're able to walk at a brisk pace -- even for short periods -- your bones will benefit, and it’s good for your heart, too. Three short walks a day are as good as one long one. If you're worried about sidewalk cracks or other things that might make you trip, a treadmill would work.

Swipe to advance
seniors in aerobics class
7 / 12

Join an Aerobics Class

High-impact classes will strengthen bones that can handle the force. Low-impact ones are a safer choice for people with severe osteoporosis. And no-impact classes, like water aerobics, may be best if you’ve already had a fracture.

Swipe to advance
senior woman swimming laps
8 / 12

What About Swimming?

It builds muscle and gives your heart and lungs a great workout. But because the water holds you up, it doesn’t make your bones stronger. Swimming can be a good option when severe osteoporosis or arthritis makes weight-bearing exercise too risky.

Swipe to advance
senior woman in yoga class
9 / 12

Get Flexible With Yoga

Don't be fooled by its gentle nature. Besides helping with your posture and flexibility, it makes your bones stronger, too. But some poses, especially forward bends, may not be suitable for people with osteoporosis. Ask your doctor or physical therapist if you should skip anything.

Swipe to advance
women doing tai chi on hill
10 / 12

Better Your Balance

It’s important to be steady on your feet when you have osteoporosis so you can lower your risk of falls and breaks. Tai chi can help with this, and it can strengthen your legs, too. A physical therapist can show you other exercises to help with balance.

Swipe to advance
senior man doing pushups
11 / 12

How Often Should You Exercise?

To boost bone health, do weight-bearing activities like walking or dancing at least 4 days a week. Aim for 30 minutes if you're able -- you can divide the time up into chunks of 10 or 15 minutes. At least twice a week, add in exercises that build muscle. And don't forget to stretch regularly.

Swipe to advance
couple running errands while walking
12 / 12

Get Into the Routine

You can do your bones a favor by making small changes to everyday life. Walk instead of drive, choose the farthest parking spot at the mall, or take the stairs instead of the elevator. Check with your doctor if you have any questions about which activities are safe for you.

Swipe to advance

Up Next

Next Slideshow Title

Sources | Medically Reviewed on 05/30/2020 Reviewed by Nayana Ambardekar, MD on May 30, 2020


1)         mediaphotos / E+

2)         Chris Garrett / Stockbyte

3)         Tom Grill / Blend Images

4)         Michael Goldman / Photodisc

5)         Jose Luis Pelaez Inc / Blend Images

6)         amriphoto / E+

7)         Huntstock

8)         Kim Steele / Photodisc

9)         Rob Melnychuk / Digital Vision

10)        Blake Little / The Image Bank

11)        Westend61

12)        Moncherie / E+


American Academy of Orthopaedic Surgeons: "Healthy Bones at Every Age," "Exercise and Bone Health," "Weightbearing Exercise for Women and Girls."
AARP: "Let's Dance to Health."
American Academy of Orthopaedic Surgeons: "Weightbearing Exercise for Women and Girls."
Cleveland Clinic: "The Best Workouts for Osteoporosis."
National Osteoporosis Foundation: "Exercise for Strong Bones."
Yoga Journal, May/June 2001.

Reviewed by Nayana Ambardekar, MD on May 30, 2020

This tool does not provide medical advice. See additional information.

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.