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Why is exercise important?

Regular exercise is important for everyone but if you have osteoporosis it is especially important for the prevention of falls and fractures. The right kind of exercise can increase your bone strength and muscle strength, improve your balance and coordination, and improve your overall feeling of health and well-being.

The following exercises have been recommended by the National Osteoporosis Society as beneficial for people with osteoporosis. They include weight-bearing exercises to improve your bone and muscle strength, and balancing exercises. Always consult with your doctor before starting a new type of exercise.

Warm-up exercises

All exercise should begin with a warm-up to help prevent injuries during the exercise session. Suitable warm-up exercises if you have osteoporosis include:

Avoid exercises which place stress on the curvature of your spine, such as touching your toes or sit-ups. This is especially important if you have already sustained a compression fracture of the spine.

Weight-bearing exercises if you’re at a low risk of fractures

Weight-bearing exercises if your risk of fractures is high, or you have had a fracture

If your risk of fractures is high or you’ve already had a fracture, the range of exercises that you can do are slightly different:

How to improve your balance and stability

You can try out a number of exercises at home to improve your stability, and they take only about 10 minutes a day to practice.

Yoga, pilates, and tai chi are increasingly popular forms of exercise which all involve improving your balance and stability. Out of these, tai chi is the easiest and might be the best one to start with.

Finally, it is important to pay attention to your posture, both when sitting and standing, to avoid spinal compression and use your muscles effectively.