What the expert consensus says
In 2022, the Royal Osteoporosis Society and a group of specialists published the Strong, Steady and Straight consensus. Its main message is that most people with osteoporosis can and should exercise, including strength and impact exercise, adapted to their situation.
Three types of exercise for your bones
1. Strength
Muscles pull on bones when they contract, and that stimulates the bone to strengthen. The recommendation is to train strength two or three days a week, with loads that feel genuinely challenging, progressing over time.
2. Impact
Moderate impacts transmit load through the skeleton very effectively.
- To start: brisk walking, climbing stairs, stamping your feet firmly.
- Intermediate: heel drops (rise onto your toes and drop onto your heels), small jumps on the spot, easy jogging.
- The idea is to do a small number of impacts on most days, increasing gradually.
3. Balance
Preventing falls is as important as strengthening bone, because most fractures happen after a fall. Balance exercises, tai chi and dancing all help.
Precautions if you already have osteoporosis
- If you've had vertebral fractures, ask your doctor or physiotherapist to adapt the exercises: lifting with your back in a neutral position is recommended.
- At first, avoid fast, repeated forward bending of the trunk under load, such as weighted sit-ups.
- Progress impact exercise slowly.
Beyond exercise
- Enough calcium in your diet: dairy, sardines with bones, almonds, pulses and green leafy vegetables.
- Vitamin D: moderate sun exposure and, if your doctor advises it, a supplement.
- Don't smoke and keep alcohol moderate.
- Enough protein at every meal.
If you have diagnosed osteoporosis with previous fractures, check with your doctor before starting impact exercise or heavy loads.
Sources
This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.