Exercise and physical activity for osteoporosis and bone health
After a diagnosis of osteoporosis or if you have risk factors, you should do more exercise, rather than less. Being physically active and exercising helps you in so many ways, and is very unlikely to cause a broken bone.
If you have spinal fractures or lots of other broken bones, you may need to modify some exercises to be on the safe side.
We can help you find the adaptations that work for you, so you can continue the lifestyle you enjoy as far as possible.
Choosing exercise and movements that work for you
There are three ways that exercise and safe movement help with bone health and osteoporosis:
- Promote bone and muscle strength
- Keep you steady
- Care for your back
For an introduction to the different ways that exercise and physical activity help with bone health and osteoporosis, read the About exercise fact sheet. It can help you think about how the benefits apply to you, and whether you should prioritise any single one.
Remember, any exercise you do for your bone health should be in addition to the exercise you do for your general health.
Exercise videos and fact sheets
Use our collection of video clips and fact sheets to practice exercise routines and movements that are safe if you have osteoporosis or risk factors.
We've included adaptations, so you can exercise according to what you can manage. You’ll find something that’s right for you.
With many thanks to all the volunteers and professionals on our expert steering and working groups, who helped us develop these videos and fact sheets, and those who gave their time and permission for us to film them in the videos, including:
- Kerrie Hodges, Clinical Specialist Physiotherapist, Cheltenham General Hospital (Level 4 Postural Stability Instructor)
- Sarah Legg, Senior Physiotherapist Rheumatology, Royal National Hospital for Rheumatic Diseases in Bath (Level 4 Postural Stability Instructor)
- Lynne Robinson, Founder and Director, Body Control Pilates
- Sandra Shaw, exercise specialist (Level 4 Postural Stability Instructor)
Before and after exercise
Find out how to prepare and warm up before exercise and cool down after.
Bone and muscle strengthening
Find exercises that focus on bone and muscle strength in the spine, wrists and hips.
Find out how exercises can make you more steady to prevent slips, trips and falls.
Caring for your back
Find out about bending forward and how exercise can help with pain and posture after spinal fractures.