Bone Loss? Avoid These Exercises
How to Exercise With Osteoporosis or Osteopenia
Bone Loss. Osteopenia. Osteoporosis.
These might sound like problems only older women face, but bone loss actually starts in midlife.
That means you could be at risk for broken bones and serious injuries much earlier than you think.
In fact, you can lose up to 20% of your bone density in the first 5–7 years after menopause! 😳
What if you already have bone loss?
Maybe your last DEXA scan showed you already have bone loss, and now you’re feeling nervous or unsure.
You’re not alone.
And there are things you can do to move safely and prevent continued bone loss.
Why This Matters
Osteoporosis is one of the top reasons older women lose their independence.
It often leads to broken bones, which make it harder to stay active and live on your own.
The good news? Exercise can help lower your risk of these injuries.
Some types of movement build stronger muscles and bones.
Others improve balance to help you prevent falls from happening.
FITNESS SIMPLIFIED
Keep Moving, Even With Bone Loss
If you have osteoporosis or osteopenia, staying active is one of the best things you can do.
Fitness Tip for Low Bone Density
Know what types of exercise to avoid, and keep moving
Avoiding activity can actually make your bones weaker over time!
The best types of exercise for low bone density are:
- Strength training
- Weight-bearing cardio like walking
- Flexibility exercises
- Balance and coordination work
These help protect your bones, keep your muscles strong, and improve stability.
What to Avoid:
- High-impact movements like running or sprinting
- Sports with fast, jerky motions
- Exercises where you could lose balance and fall
- Bending forward at the waist (like toe touches or sit-ups). We’ll talk more about this in Friday’s Just One Thing newsletter!
- Twisting sharply at the waist (like swinging a golf club)
Improving and maintaining your posture also matters a lot when your bones are fragile.
Unfortunately many posture exercises can involve twisting (especially at your lumbar spine).
Which might not always be safe if you have bone loss.😬
Here are safer stretches that help improve posture, without twisting.
Osteoporosis Safe Chest & Pec Stretches for a Tight Chest
- Foam roller chest opener - hold for 3-5 full, deep breaths to feel the release of tension
- Doorway chest stretch - make sure your elbows are slightly below shoulder height, hold for 3-5 breaths
Extra tip: Keep your elbows lower than the level of your shoulders while doing these chest/pec stretches, especially if you have a history with rotator cuff injuries or shoulder impingement. Then relax into the stretch and exhale to feel the muscles release.
Did You Know...
- A strong upper back is important when you have osteoporosis. Pair posture stretches with upper back exercises to build strength safely.
- Gentle rotation through your upper back (thoracic spine) is usually fine, as long as your lower back stays anchored and doesn’t twist.
- "Osteosarcopenia” means losing BOTH bone and muscle as you age. Resistance training is the best way to fight both at the same time.
NUTRITION SIMPLIFIED
Strong bones aren’t just about taking calcium pills.
(In fact, too much calcium can lead to kidney stones!)
The best thing you can do is to aim for eating your bone-building nutrients in real food form.
Nutrition Tip For Strong Bones
Eat foods rich in calcium and vitamin D
The “Standard American Diet” is high in processed foods, sugar, and alcohol and can weaken your bones.
But consistently eating enough vitamins and minerals, —especially calcium and vitamin D— over the course of many years helps keep them strong.
The BEST way to get these nutrients is to eat a variety of protein and produce (fruit and veggies).
EAT YOUR PRO’s! That’s PROduce and PROtein.
Keep it simple: If you eat fish once or twice a week, include dairy regularly, and add a salad every day, you’ll be doing your bones a big favor!
Here’s a delicious fish recipe to try…
Chili Rubbed Salmon with Avocado Tomato Salsa
More ideas for strong bones:
- Dairy (yogurt, cheese, cottage cheese)
- Fish (like salmon or sardines)
- Dark leafy greens (like broccoli and kale)
MINDSET SIMPLIFIED
Don’t be afraid to move your body!You’re stronger than you think.
Worrying too much can actually stop you from doing the things that help your bones the most.
Good nutrition and Osteoporosis medication will help, but full-body movement has extra benefits.
It builds strength, balance, and muscle—key things that lower your risk of falls and injury if you have osteoporosis.
Be intentional with your movements.
Focus on good form and keep moving with confidence!
Mindset Tip for a Healthy Metabolism
Don’t let a diagnosis slow you down!
THE TAKEAWAY
The right kind of exercise—done safely and consistently—can protect your bones, build strength, and help you feel more confident, even if you already have low bone density. Small, smart changes really do make a big difference over time.
- Know what types of exercise to avoid, and keep moving
- Eat foods rich in calcium and vitamin D
- Don’t let a diagnosis slow you down!
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 389. The BEST Exercises for Osteopenia and Osteoporosis
Ep 388. How to Prevent Osteoporosis and Reverse Bone Loss
Ep 354 Osteoporosis & Bone Loss in Women - The Tips You Need NOW
SPECIAL RESOURCE
Need a great osteoporosis-friendly workout? This one’s great! In just 15 minutes, we’ll work on your muscular strength AND balance, both essentials for those with low bone density!
15 MIN BALANCE & STRENGTH WORKOUT
Until next week... Be strong
