Before you start any exercise routine, check with your doctor or physical therapist. They can tell you what’s safe for your stage of osteoporosis, your fitness level and your weight. Your doctor also will consider any other health problems that have a bearing on your ability to exercise, such as high blood pressure and heart disease.

There is no single exercise programme that’s best for everyone with osteoporosis. The exercise programme you choose should be unique to you and based on your:

  • Muscle strength
  • Level of physical activity
  • Fracture risk
  • Range of motion
  • Balance
  • Gait
  • Fitness


These are exercises you do on your feet so that your bones and muscles have to work against gravity to keep you upright. There are two types of weight-bearing exercise: high-impact and low-impact. High-impact includes workouts like:

  • Jumping rope
  • Jogging
  • Step Aerobics
  • Tennis or other racquet sports

Low-impact exercises include:

  • Walking (either outside or on a treadmill machine)
  • Low-impact aerobics
  • Stair-step machines


These workouts can include basic moves such as standing and rising on your toes, lifting your body weight with exercises like push-ups or squats and using equipment such as:

  • Free weights
  • Weight machines
  • Elastic exercise bands


These moves improve your coordination and flexibility. That will lower the chance that you’ll fall and break a bone.

Balance exercises such as Tai Chi can strengthen your leg muscles and help you stay steadier on your feet.

Routines such as yoga and Pilates can improve strength, balance, and flexibility in people with osteoporosis. https://www.nhs.uk/conditions/osteoporosis/prevention/