Osteoporosis and Exercise: The Essential Relationship

Bone is living tissue that responds to mechanical loading by increasing density. Physical inactivity leads to bone loss. The key principle: bone needs impact and resistance to stay strong.

Bone-Building Exercise Types

Weight-bearing impact exercise: walking, dancing, low-impact aerobics (not swimming or cycling — these are non-impact). Progressive resistance training: targets hip, spine, and wrist — the common fracture sites.

Movements to Avoid in Osteoporosis

Forward spinal flexion (touching toes, forward bends, sit-ups), spinal rotation with added load, high-impact activities (running, jumping) — all risk vertebral or hip fracture.

Posture and Balance Training

Spinal extension strengthening prevents kyphosis progression and vertebral fractures. Balance training prevents falls — preventing falls is the most important fracture prevention strategy.