Osteoporosis is a condition that causes bones to become thin and brittle. That means they can break more easily—even from a minor fall or bump. It’s common as we get older, and it especially affects women after menopause. But here’s the good news: staying active can make a big difference.

The right kinds of exercise help keep your bones strong, improve your balance, and lower your risk of falling or getting hurt. Even small changes to your routine can help you feel stronger and more confident doing the things you love.

Be sure to talk to your healthcare provider before starting any new exercise program, especially if you’ve been diagnosed with osteoporosis or are at higher risk.

Osteoporosis Affects Women and Men—But Not in the Same Way

Osteoporosis is more common in women—especially after menopause—because of lower estrogen levels, a hormone that helps protect bone strength. In fact, about 1 in 2 women over age 50 will break a bone because of osteoporosis.

Men can get osteoporosis, too, though it usually develops later in life. Still, 1 in 4 men over 50 will break a bone due to osteoporosis.

Learn more about the signs and symptoms of osteoporosis.

The Best Exercises for Osteoporosis

Exercise plays a significant role in preventing bone loss and reducing the risk of fractures. Here are four types of exercise that are especially helpful for people with osteoporosis:

1. Strength Training (Especially for the Upper Back)

Lifting light weights or resistance bands can build muscle and increase bone density, especially in the spine. Strengthening your upper back can also help improve your posture and reduce the risk of spine fractures.

2. Weight-bearing Aerobic Activities (Like Walking)

Walking, dancing, and low-impact aerobics help your body work against gravity. These activities strengthen bones in your hips, legs, and lower back—areas most affected by osteoporosis.

3. Flexibility Exercises

Gentle stretching keeps your joints moving and lowers your chance of injury. Stretch after warming up or at the end of your workout to stay flexible and prevent strain.

4. Balance and Stability Exercises

As bones become more fragile, even a small trip or slip can lead to a serious injury, especially in older adults. Improving your balance can help you move more confidently and stay independent. Simple activities like standing on one leg, heel-to-toe walking, or gentle yoga poses can improve your stability. 

Start Slow and Be Kind to Your Body

• Begin with short sessions—10 to 15 minutes is a great start.
  
  
• Avoid high-impact activities like running or jumping.
  
  
• Skip exercises that involve deep bending or twisting (like toe touches or some sit-ups), which can strain your spine.
  
  
• Always listen to your body. If something hurts, stop.

If you’re looking for help getting started, check out these great resources:

Exercising with Osteoporosis from the Mayo Clinic

Safe Movement & Exercise Videos from the Bone Health and Osteoporosis Foundation

Keep Moving, Stay Strong

You don’t have to join a gym or lift heavy weights to protect your bones. A walk around the block, dancing in your kitchen, or doing light resistance exercises at home all help.

The key is to move more—and do it safely. By adding regular, safe movement to your routine and working with your provider, you can build stronger bones and lower your risk of fractures.

Strong bones mean fewer injuries, more freedom, and a better quality of life.