If you’ve been diagnosed with osteoporosis, or you’re taking steps to prevent it, I want you to know this: exercise is one of the best gifts you can give your bones.
Regular movement helps reduce fracture risk and maintain bone mass. The right kind of exercise can help you build strength, stay steady on your feet, and feel vibrant from the inside out.
Let’s talk about the best osteoporosis exercises for women. Experts recommend a mix of four different types of movement. Each one does something different to help your body, like making your bones stronger, your muscles bigger, your balance better, or your joints more flexible.
These exercises are also key to help prevent osteoporosis. Let’s explore each one, step-by-step.
Why Exercise Is So Important If You Have Osteoporosis
When you have osteoporosis, your bones become more fragile, making them more prone to fractures. That’s why finding the best osteoporosis exercises for women is so important—they’re designed to strengthen your body without putting your bones at risk.
The right kind of exercise can help strengthen bones, improve balance, and reduce your risk of falling. In fact, research shows that regular exercise can significantly reduce the rate of falls in older adults, while also improving quality of life.
Women over 50 can benefit greatly from tailored exercise programs that include weight-bearing, resistance, and balance training. Increased impact during exercises leads bones to work harder to become thicker and stronger.
And it’s never too late to start!
The key is choosing exercises that are safe, targeted, and low-impact, especially for your spine and hips. With the osteoporosis exercises for women, you can build strength, boost stability, and move through life with greater ease and confidence.
The Best Osteoporosis Exercises For Women Over 50
1. Weight-Bearing Exercises
These are exercises that you do while standing up and working against gravity. Think of walking, dancing, stair climbing, or playing tennis with friends. You can also add in jumping (with guidance), skipping, or step-ups. Using a weighted vestand gradually increasing the height or direction of movement can enhance bone benefits.
One powerful example comes from the Oregon State University “Snow” Study. In this groundbreaking five-year research, postmenopausal women (average age 66) performed about 50 low-height vertical jumps three times per week, while wearing an 11-lb weighted vest. This simple, low-impact protocol helped the women halt bone loss at the hip and even increase bone density at the femoral neck by 1.5%, while the control group lost nearly 4% during the same period.
The protocol was gentle: participants jumped just 4–5 inches off the ground, landed flat-footed, and repeated this 50 times per session. This type of landing spreads out the force, making it safer for joints while still stimulating the bones to grow stronger.
A moderate amount of impact every day can make all the difference. If your doctor clears you for light jumping or vertical motion, even this kind of simple impact may help fortify your hips and prevent long-term bone loss.
READ ALSO: Osteoporosis Workout for Strong Bones: The Jump Routine Every Woman Over 50 Should Try
2. Muscle-Strengthening Exercises
Muscle-strengthening exercises use weights, resistance bands, or your own body weight to give your bones the push they need to stay strong. Squats, lunges, wall push-ups, and resistance band rows are all great examples.
As part of the OSU Snow Study, the participants also performed resistance training alongside their jumping routine. This included exercises done with a weighted vest, further encouraging muscle strength and overall stability. These two elements, impact and resistance, when combined, deliver powerful benefits over time.
You don’t need to train every day—two strength sessions per week are often enough to make a noticeable difference.
Strength training is one of the best exercises for osteoporosis because it encourages bone density and helps with everyday movements like lifting, bending, and carrying groceries. Such exercises target muscles around vulnerable bones and help protect against fractures. Plus, you’ll notice better posture and more energy too!
3. Balance Exercises
Balance is such a powerful skill, especially as we get older. The goal of balance training exercises is to make you more stable and coordinated.
It keeps us steady, confident, and safe from falls. You can do simple balance exercises like heel-toe walking, standing on one leg, or taking a beautiful Tai Chi or yoga class. All of these are good examples of balance exercises that can help you avoid falling. Tai chi improves balance and has been shown to slow bone loss.
Try to add these movements to your routine at least twice a week. The more balanced you are, the more freely you can move through your day, without fear.
Balance exercise improves balance and helps prevent falls, which is crucial for preventing bone fractures.
That’s what we want for you: freedom, confidence, and ease in every step.
READ ALSO: Best Balance Exercises to Improve Your Stability and Coordination
4. Flexibility Exercises
Never underestimate the power of a good stretch! Flexibility exercises keep your muscles soft, your joints mobile, and your body feeling light and relaxed.
Simple yoga poses, gentle neck rolls, spinal stretches, and leg extensions are all wonderful ways to care for your body. Stretching the hip flexors and core muscles can help improve flexibility and prevent poor posture.
Aim to stretch for 5 to 10 minutes after every workout. Hold each stretch for ten to thirty seconds at a time. Mobility is important, but how you feel in your skin is even more so.
Challenge your balance and coordination by walking on uneven surfaces, walking in small circles, turning around, walking on your heels or toes or stepping over things that are in the way.
Flexible muscles support better posture, reduce stiffness, and help you move through life with grace.
READ ALSO: Effective Stretching Workouts to Improve Your Flexibility & Mobility
Highlighting a Proven Osteoporosis Workout: The Snow Study Jump Routine
Want a real-life example of an osteoporosis exercise routine that works? The Oregon State University “Snow” Study is one of the best we have.
Participants in this long-term study committed to a simple protocol:
- 50 flat-footed jumps per session
- 3 sessions per week (e.g., Monday, Wednesday, Friday)
- Jump height: 4–5 inches off the ground
- Vest weight: ~11 lb
- Landing: Flat-footed for safety and joint protection
They followed this for 5 years, and the results were stunning: bone loss in the hip was halted, and participants even saw bone gains at key sites.
This shows that consistency over time, even with simple movement, can lead to incredible results for women over 50. If you’re cleared by your healthcare provider, consider adding a modified version of this jump routine to your weekly schedule.
Our Golden Rules for Safe Osteoporosis Training
1. Do not bend forward from the waist (spinal flexion)
Moves like toe touches or crunches that involve rounding your spine forward can increase the risk of compression fractures in the spine. Instead, choose gentle core-strengthening exercises that keep your back straight and supported.
2. Avoid high-impact activities
Running, jumping, and high-impact aerobics may place too much stress on your bones. Fractures are more likely to happen when you do these things, especially in the hips, spine, and wrists. Walking, low-impact dancing, or swimming are safer alternatives.
3. No twisting movements
Exercises like deep yoga twists, golf swings, or tennis strokes that involve sudden or repetitive twisting of the spine can cause strain and even tiny fractures. Keep your movements slow, controlled, and within a safe range.
4. Don’t lift heavy things overhead
Pulling heavy things up above your shoulder height can put stress on your spine. It’s best to use light hand weights or resistance bands and always prioritize form over force.
5. Be careful with balance-challenging moves
Moves that put you at risk of falling, like standing on one leg without support or quick directional changes, should be modified or avoided. Use a chair, wall, or rail for balance until you feel steady and confident.
Your bones need strength, not strain. It’s important to focus on exercises that are safe and don’t put you at risk. When in doubt, choose exercises that feel gentle, aligned, and stable. And if something causes pain or doesn’t feel right, it’s perfectly okay to stop.
Keep these in mind if you have osteoporosis:
Women with severe osteoporosis should avoid exercise routines that include high-impact or risky movements.
- No high-impact jumping or running.
- Skip deep forward bends or twisting your spine too far.
- Avoid exercises that involve forward flexion, such as toe touches or sit-ups, especially for those with severe osteoporosis.
- Avoid fast, jerky movements.
- Start light and add resistance once movements feel easy for two sessions in a row.
- Think long spine and proud chest; this positions vertebrae safely.
- Bones respond best to shifting directions, speeds, and impact levels.
- Sharp twinges mean pause and adjust. Gentle muscle fatigue means you’re on target.
- Mix strength, impact, flexibility, core, and balance drills to nourish all tissues.
When to Modify or Pause Your Osteoporosis Exercises
- Stop and see a doctor if you have acute back pain or sharp pain that you can’t explain.
- Have you recently suffered a hip or spine fracture? Start with seated resistance band work while being supervised by a doctor. Physical therapy may be recommended to safely rebuild strength after a spinal fracture.
- For severe kyphosis, work on your posture first before adding weights to your shoulders.
Always warm up with five minutes of gentle marching and finish sessions with slow breathing to ease heart rate.
Always listen to your body. If anything feels uncomfortable, take a break or skip that move altogether. And if you’re not sure, speak to your doctor or physiotherapist before starting a new routine.
Anyone beginning a new exercise program, especially after a spinal fracture, should consult a healthcare professional.
Lifestyle Boosters for Stronger Bones
- Protein & Calcium on Every Plate: Combine leafy greens with salmon or tofu for roughly 1,200 mg of calcium daily. Protein and calcium are especially important for postmenopausal women to support bone formation and prevent osteoporosis.
- Vitamin D Sunshine or Supplement: Supports calcium absorption; ask your healthcare provider to test levels.
- Fall-Proof Your Home: Clear cluttered walkways, install grab rails, use non-slip mats.
- Quit Smoking, Curb Excess Alcohol: Both accelerate bone loss.
- Regular Bone Density Scans: Track progress and celebrate your gains.
- Exercising Regularly: Engage in weight-bearing and strength training exercises to promote bone health, stimulate bone formation, and reduce osteoporosis risk, especially for postmenopausal women.
How These Exercises Add Years to Your Life
Fracture prevention = independence. If you break your hip, your risk of dying within a year doubles. Regular exercise lowers that risk.
Stronger muscles protect joints. Resistance training increases lean mass, which makes the knees and spine more stable and makes daily movement easier.
Cardio sessions nurture the heart and brain. Blood pressure goes down, memory is improved, and metabolic flexibility is kept up when circulation is better.
Balance drills curb falls. Fewer falls mean fewer hospital stays, infections, and medical complications that chip away at longevity.
Psychological uplift. When you exercise, your body releases myokines, which fight inflammation and improve your mood. This is important for keeping you motivated to move as the years go by.
Overcoming Barriers to Exercise
It’s completely normal to face challenges when starting or sticking with an exercise program, especially if you’re managing osteoporosis. Maybe you’re short on time, worried about injury, or just not sure where to begin.
However, the best osteoporosis exercises for women are often the ones that feel natural and enjoyable to do. Every bit of movement helps build strong bones and better health, and consistency is more important than intensity.
Start by choosing activities you genuinely enjoy, whether that’s walking with a friend, gentle weight-bearing exercises like stair climbing, or resistance training with free weights, weight machines, or your own body weight.
If you’re unsure where to start, consider working with a physical therapist or exercise physiologist. They can help you design a safe, effective program tailored to your fitness level and any physical limitations, ensuring you get the most health benefits while protecting your bones.
Don’t underestimate the power of support; an exercise buddy or group class can boost motivation and keep you accountable.
Remember, you don’t have to do it all at once. Even small amounts of physical activity, done regularly, can slow bone loss, improve bone health, and help prevent bone fractures.
Pair your exercise routine with a healthy diet rich in calcium and vitamin D, and you’ll be well on your way to osteoporosis prevention and a stronger, more confident you.
Regular physical activity contributes to overall health benefits such as improved heart function and better mood. Focusing on regular exercise and getting past the initial challenges is like investing in your future.
Measuring Success Without a Dexa Scanner
For bone density measurements, a Dexa Scanner sends both high and low energy x-rays through the body. Direct digital x-ray imaging is easy, quick, and doesn’t hurt. This is also the most common and accepted way to find out if someone has osteoporosis.
If you don’t want to use a Dexa scanner to check your progress, here are some other ways to tell if you are getting better with osteoporosis.
- Your handshake will become noticeably firmer, and carrying a grocery bag will become easier.
- You can stand taller against the kitchen wall.
- You will need less time to recover from climbing stairs.
- It will be easier for you to tie your shoes and your balance tests will improve.
- You will feel stronger overall or see changes in your bone mass, which shows that exercise makes bones stronger and better for bone health.
Everyday signs like these show that your osteoporosis exercises for women over 50 are working.
Final Thoughts
Your bones need strength, not strain. You can make it safe for your bones and muscles to grow by combining resistance, balance, flexibility, and low-impact weight-bearing moves like the OSU jump protocol.
If you’re ready to take the next step, check with your doctor or physiotherapist to design a routine tailored to your needs.
And when you’re ready, press play on our Osteoporosis Workout Playlist on YouTube, created to help women over 50 build stronger bones, one safe step at a time.
You don’t have to do everything at once. Do these exercises over the course of the week. It’s more important to be consistent than to be perfect.
Frequently Asked Questions
Q1. Which four exercises are recommended for someone with osteoporosis?
For women with low bone density, weight-bearing exercises, muscle-strengthening exercises, balance and flexibility exercises are the four types of exercises that should be included in an exercise plan. Women who have been diagnosed with osteoporosis should do these four types of exercise as part of a supervised exercise program with a physiotherapist or exercise physiologist. They can help keep bones healthy.
Q2. Can exercise make bones stronger?
A lot of research has shown that doing both weight-bearing and resistance exercises can help stop bone loss and even make bones stronger over time. Regularly doing the exercises that are suggested is the best way to keep your bones healthy. You need to stress your bones in order for them to get stronger. Over time, exercise for bones can boost your confidence and mobility.
Q3. I’m over 50 and have spinal compression fractures. Can I still lift weights?
Yes, but start with a physiotherapist. Seated resistance-band rows, wall push-ups, and mini squats keep the spine neutral while strengthening muscles.
Q4. How heavy should I lift?
Begin with a load you can move for 10 reps while keeping perfect form. When you can perform 12 reps easily, increase the weight by the smallest increment.
Q5. Are yoga and Pilates enough?
They improve flexibility and posture but lack the loading stimulus bones need. Use them as complements, not replacements.
Q6. What about swimming or cycling?
Great for cardiovascular health yet non-weight-bearing. Pair them with walking or strength sessions for full skeletal benefits.
Q7. How long before I see improvements?
Bone adapts slowly. Expect measurable BMD changes in 6-12 months, though balance, strength, and energy rise within weeks when you’re consistent.
References:
- Snow CM, Shaw JM, Winters KM, Witzke KA. (2000). Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. Journal of Gerontology: Biological Sciences and Medical Sciences, 55(9), M489–M491. Retrieved via PubMed
- Oregon State University Newsroom (2009). OSU study finds elderly women can halt bone loss. Published August 15, 2009. Retrieved from Oregon State Newsroom
- Martyn‑St James M, Carroll S. (2009). A meta-analysis of impact exercise on postmenopausal bone loss: the case for mixed loading exercise programmes. British Journal of Sports Medicine, 43(12), 898–908. Referenced in NCBI’s review article
- International Osteoporosis Foundation. Exercise. Physical exercise is recommended as part of prevention and treatment protocols for osteoporosis. Retrieved from International Osteoporosis Foundation site.
- PubMed Central (2015). Exercise for the prevention of osteoporosis in postmenopausal women. Review identifies Snow et al. 2000 study as key evidence that weighted vest training prevents hip bone loss. https://pubmed.ncbi.nlm.nih.gov/28017947
- PubMed (2017). The effects of jumping exercise on bones. Finds that 10–20 jumps per day can increase bone mass and strength. https://pubmed.ncbi.nlm.nih.gov/28017947
