Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise for osteoporosis
Exercise for osteoporosis
By the Exercise Explorer team. Last updated 13 November 2026.
Bones respond to load, so weight-bearing and muscle-strengthening exercise is usually advised for bone health, along with balance work to reduce falls. These are the options we rate well, and the movements to go carefully with.
Read this first. This is general information, not a diagnosis. If you have been diagnosed with osteoporosis, or have had a fracture, ask your GP or a physiotherapist what is safe for you before starting, especially for twisting, bending forward or impact.
The short answer
- Weight-bearing exercise, where you are on your feet, and strength training both load bones. A 2026 pooled analysis of 8 trials found small gains in hip and spine bone density in postmenopausal women with high-intensity, impact and strength training.
- Those results came from supervised programmes. If you already have osteoporosis, start gently and build up.
- Balance exercise helps prevent the falls that cause most fractures.
- Avoid deep forward bending and twisting of the spine, and be cautious with high impact if you have osteoporosis.
The best exercises for osteoporosis and bone health
Osteoporosis Bone-Loading Programme
Heavy lifting and impact work for bone density.
Strength for Older Adults
Light-to-moderate weights to preserve muscle and bone.
Resistance Band Training
Full-body workouts with elastic bands.
Tai Chi
Slow, flowing movements for balance and calm.
Nordic Walking
Walking with poles to work arms, shoulders and core.
Physio Rehab Programme
Therapist-prescribed exercises after injury or surgery.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
A simple weight-bearing activity. Brisk walking on most days.
30 min × 5/wkEffort ●○○○○Free - 2Osteoporosis Bone-Loading ProgrammeModerate evidence
A structured programme of strength and impact exercises. Best done with guidance if you have a diagnosis.
30 min × 2/wkEffort ●●●○○Moderate cost - 3Strength for Older AdultsModerate evidence
Strength training that loads the muscles and bones. Start light and build slowly.
40 min × 2/wkEffort ●●○○○Low cost - 4Resistance Band TrainingModerate evidence
Gentle, adjustable resistance to start with.
30 min × 3/wkEffort ●●○○○Low cost - 5Tai ChiModerate evidence
Builds balance and leg strength to help reduce the risk of falls.
45 min × 3/wkEffort ●○○○○Low cost - 6Nordic WalkingModerate evidence
Walking with poles adds upper-body work and some stability.
45 min × 3/wkEffort ●●○○○Low cost - 7Physio Rehab ProgrammeLimited evidence
If you have osteoporosis or have had a fracture, a physiotherapist can tailor a safe plan.
30 min × 5/wkEffort ●○○○○Moderate cost
What to avoid or go slowly with
- Deep forward bends and sit-ups, which load the spine in a way that can be risky with osteoporosis.
- Twisting the spine under load, such as golf-style swings or twisting crunches, unless cleared.
- High-impact jumping if you have a diagnosis, unless your clinician says it is suitable.
- Activities with a high risk of falls, such as icy walks or uneven ground.
- Heavy lifting with poor form. Light weights with good control come first.
How to start exercising with osteoporosis: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 10-minute walk, standing tall.
- Day210 minutes of light resistance band work, such as seated rows and sit-to-stands.
- Day3A 10 to 15-minute walk.
- Day4Rest or a short balance practice holding a sturdy surface.
- Day5Repeat Day 2.
- Day6A 15-minute walk, or gentle tai chi.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: how did your back and joints feel after each day?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Sudden severe back pain after a minor fall or lift
- Numbness or weakness in both legs, or loss of bladder or bowel control
- Chest pain or severe breathlessness
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- New back pain, particularly after a fall, a cough or lifting.
- Loss of height or a more rounded upper back.
- Pain that does not ease after a few days of rest.
- A fall or near-fall. It is worth asking about a bone and falls review.
What the research says
A 2026 pooled analysis of eight trials (379 women) found that high-intensity, impact and strength training gave small but significant gains in bone density at the hip (femoral neck) and spine in postmenopausal women, but not in premenopausal women.
A 2022 pooled analysis of cohort studies linked muscle-strengthening activity to lower risk of death and of several long-term conditions. It was not specific to osteoporosis.
These results do not show a reduction in fractures, and the trials were supervised. We did not find trials of tai chi or walking for bone density that we had read in full, so they are included for balance and general fitness.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
What exercise is best for osteoporosis?
Weight-bearing exercise such as walking, together with muscle-strengthening and balance exercise, is usually advised. A physiotherapist can tailor it if you have a diagnosis.
Can exercise reverse osteoporosis?
Exercise can help maintain bone and in some trials increased bone density slightly, but it does not reverse osteoporosis. Treatment is decided with your clinician.
Is walking good for osteoporosis?
Walking is weight-bearing and widely recommended, although on its own it may not do much for bone density. Combine it with strength and balance work.
Can I lift weights with osteoporosis?
Many people do, with guidance. Start light, keep a straight back and use good form. Ask your GP or physio first if you have a diagnosis or a past fracture.
What exercises should I avoid with osteoporosis?
Deep forward bending, sit-ups and twisting under load are usually discouraged, and so is high impact unless cleared.
Does yoga help osteoporosis?
We did not find trials we had read in full for yoga and bone density. Some poses involve deep forward bends and twists that are best avoided, so choose a gentle class and tell the teacher.
When should I see a doctor?
See a GP about sudden back pain after a minor fall, loss of height, or any fall. Get urgent help for leg weakness or bladder and bowel changes.
Sources
- A systematic review and meta-analysis of the effects of high-intensity, impact, and strength training on bone mineral density in premenopausal and postmenopausal women. Menopause, 2026. doi.org/10.1097/gme.0000000000002839
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 2022. doi.org/10.1136/bjsports-2021-105061