Many of us were taught that the best exercise for our bones was walking. This is no longer considered sufficient for building and/or maintaining bone strength. Current programs include

  • Resistance/strength training: lifting weights, using resistance bands
  • Balance and Posture training: simple balance exercises, Tai-Chi, Qigong
  • Impact producing: brisk walking, dancing, heel drops, stair climbing

It is also important to know exercises and movements that you shouldn't be doing. Briefly, this consist of

  • bending at the waist - instead, use a hip hinge
  • twisting to your limits - confine twisting (especially if carrying any weight) to a very limited range
  • very high impact - what you can tolerate will depend on your bone health

Some guides to exercise do's and don'ts:

General exercise programs (including the recommended Tai-Chi and Qigong, but also pilates and yoga) require modifications to avoid some unsafe moves. It helps to work with a professional who has been trained in exercises that are safe for people with low bone density. It is difficult to find such professionals (either physical therapists or personal trainers). Two such programs with locations in the United States are Onero and BoneFit.

In addition, these websites provide comprehensive programs that are geared towards people with osteoporosis. (Contact [email protected] for suggestions of other websites)

Bone Buddies runs 1 or 2 exercise programs per week. The emphasis is changed each month. See the Events page for schedule and to obtain link and password..

Otago Exercise Program

Bone Buddies