Core Exercises
Core Exercises for Osteoporosis
Activating your core is essential when you have osteoporosis because it helps stabilize and protect your spine during movement and daily activities.
The key muscle involved, the transverse abdominis, acts like a natural brace that supports your spine and reduces vertical loading, lowering the risk of painful compression fractures. Learning how to properly engage this muscle also improves posture and body alignment. With consistent practice—whether lying down, sitting, or standing—core activation becomes second nature, helping you move more confidently and safely.
Strengthening your core in this way supports a healthier spine and promotes long-term stability and balance.
How to Increase Bone Density
Building bone density through strength and resistance training is one of the most effective ways to manage osteoporosis. Research shows that not all exercises have the same benefit—targeted, bone-loading movements are key to stimulating new bone growth and improving overall strength.
By using proper resistance techniques, you can safely challenge your muscles and bones, enhancing bone density while improving balance and posture. The right exercises not only help protect against fractures but also support daily movement with greater stability and confidence.
Below, you’ll find several carefully selected resistance exercises to help you begin strengthening your bones safely and effectively.
Planks with Osteoporosis
Many people with osteoporosis ask, “Are planks safe for me to do?” The answer is yes—when performed correctly, planks can be a safe and effective way to strengthen your core.
The key lies in first learning how to properly activate your transverse abdominis, the deep core muscle that acts like a natural girdle to stabilize and protect your spine.
Simply holding a plank position without engaging this muscle won’t strengthen your core or provide spinal support. Once you know how to activate the transverse abdominis, you can safely use that engagement during planks, other resistance exercises, and even daily activities to reduce spinal loading and improve posture.
When done with proper form and gradual progression, planks can help build strength, balance, and stability—all while keeping your spine in a safe, neutral position.
Balance Exercises
Fall Prevention with Balance Exercises. Preventing falls is one of the most important ways to protect your bones when you have osteoporosis. While building bone density through exercise is essential, reducing your risk of falling is equally critical since most fractures occur as a result of falls.
Fortunately, there are many steps you can take to improve safety and stability—such as making small home modifications, strengthening your muscles, improving posture, and practicing balance regularly.
Balance itself relies on three systems working together: your vestibular system (inner ear), visual system (eyes), and somatosensory system (body awareness and movement response). The somatosensory system helps your body automatically react to shifts in position—for instance, when your toes grip the floor as you lean forward to prevent losing balance.
As we age, this system can weaken due to reduced strength, slower reflexes, or lack of practice. The good news? Consistent balance training can retrain and strengthen these systems.
With regular balance and strength exercises, better posture, and flexibility work, you can significantly reduce your fall risk—and in turn, lower your risk of fractures while improving overall confidence and mobility.
Weight-Bearing Exercises and Osteoporosis
Weight-bearing exercises are vital for maintaining bone strength and stability when you have osteoporosis. These activities use your body weight to gently stress the bones, helping preserve bone density and improve balance.
Examples include walking, jogging, hiking, dancing, and climbing stairs—while cycling and swimming do not provide the same benefit.
Aim for 30 minutes of weight-bearing activity, 4–6 days per week. Walking is one of the best and easiest options—brisk walks or even marching in place can strengthen bones safely. Small habits like taking the stairs or walking faster during errands all contribute to stronger bones.
Over time, these movements not only support bone health but also improve posture, balance, and confidence while reducing fall and fracture risk.