As a certified personal trainer, I know the importance of resistance training, especially as we age. As thrilled as I am when I hear that my parents are consistently going to the gym to get in some cardio and increase their heart rate (cardiovascular disease is the number one killer in the world people), I also always encourage them to include some resistance training.

Whether they use their own body weight or actual weights, adequate stress being placed on the body (and therefore bones) can help strengthen them and prevent osteoporosis. If you want to prevent osteoporosis, here are some tips, including exercises to prevent osteoporosis and osteoporosis exercises to avoid.

What is osteoporosis?

First of all, let’s distinguish between osteopenia and osteoporosis. According to the National Academy of Sports Medicine (NASM), “Osteopenia is a condition in which bone mineral density (BMD) is lower than normal and is considered a precursor to osteoporosis, whereas osteoporosis is a disease of bones in which BMD is reduced, bone microstructure is disrupted, and the actual proteins in bone are altered.”

There are two classes or types of osteoporosis. Type 1, or primary osteoporosis, is associated with normal aging and is attributed to a lower production of estrogen and progesterone, both of which are involved with regulating the rate at which bone is lost. Type 2, or secondary osteoporosis, is caused by specific medical conditions or medications that can disrupt normal bone reformation, including alcohol use, particular medications, specific diseases, and smoking.

According to the Osteoporosis Foundation, it’s estimated that 75 million people in the United States, Europe, and Japan are affected by osteoporosis. Although the vast majority of individuals who live with osteoporosis are women, men can develop it too. The good news is, it’s treatable.

Exercises to prevent osteoporosis

One of the best ways to prevent osteoporosis is through exercise. (The National Institute of Arthritis and Musculoskeletal and Skin Diseases even says so).

Quick science lesson: Bone remodeling, or the resorption of old or damaged bone, followed by the deposition of new bone material, occurs as the result of stress placed on the musculoskeletal system. 

According to NASM, in order to maintain consistent bone remodeling, people must remain active enough to ensure adequate stress is being placed on their bodies. Enter exercises to prevent osteoporosis.

1. Balance and stability training

Falls are common in the elderly and strength alone isn’t enough to prevent a spill. So whether you’re older or younger and are looking for exercises to prevent osteoporosis, focus on balance and stability training to enhance balance, body awareness, coordination, and overall stability. Tai chi and yoga are both great activities that can help improve balance, coordination, and stability.

2. Impact exercise, resistance training, and strength training

According to Harvard Health, “Numerous studies have shown that strength training can play a role in slowing bone loss, and several [studies] show it can even build bone.” 

According to a 2018 study published in the journal Endocrinology and Metabolism, resistance exercise (RE) is known to be highly beneficial for the preservation of bone and muscle mass. Another 2022 study found that impact exercise and resistance training helped to maximize bone strength and spinal extension exercise to improve posture and potentially reduce the risk of falls and vertebral fractures.

A note on resistance training: According to NASM, research has indicated that higher intensities (75%-85%) are needed to stimulate bone formation. Therefore, it’s the load rather than the number of repetitions that’s the determining factor in bone formation.

3. Strengthen the core

According to NASM, “Osteoporosis commonly affects the neck of the femur (the thigh bone) and the lumbar (low-back) vertebrae. These structures are considered part of the core and are located in the region of the body where the majority of all forces come together. Thus, a decrease in BMD places the core in a weakened state, making it more susceptible to injury, such as fracture.”

That’s why it’s so important to train the core in order to help prevent osteoporosis. When you engage in exercises to prevent osteoporosis, don’t ignore the core.

4. Weight-bearing aerobic activities

Weight-bearing activities like dancing, jogging, resistance training, and stair climbing can help prevent osteoporosis. These exercises to prevent osteoporosis are designed to increase bone mass through the provision of bone stress.

Weight-bearing activities have also been associated with an improvement in bone mineral density in premenopausal and postmenopausal women, shares Aleem Kanji, MD,  a board-certified endocrinologist in Houston, TX. 

Osteoporosis exercises to avoid

Although there are plenty of exercises to prevent osteoporosis, there are a few osteoporosis exercises to avoid. According to the Mayo Clinic, this would include movements that include bending directly at the waist and twisting as well as high-impact activities like jogging, jumping, or running. 

However, this is advised more for individuals who already have osteoporosis. If you’ve been diagnosed with osteoporosis, you’ll want to avoid jerky, rapid movements as well. If you’re unsure how healthy your bones are, talk to your doc.

Other things you can do to prevent osteoporosis

In addition to exercise programs, an increase in calcium and vitamin D may help prevent osteoporosis, as well as ceasing smoking and decreasing alcohol consumption. 

Cigarette smoking is associated with reduced bone mineral density and increased risk of fracture, while excess alcohol intake is detrimental to bone health, notes Kanji. (Mocktail, anyone?) 

Some women may also be candidates for pharmacologic therapy to prevent osteoporosis. 

The bottom line on preventing osteoporosis

Stay on top of your bone health and help prevent osteoporosis in the future by including these exercises in your fitness routine. If you’ve been diagnosed with osteoporosis already, there are some osteoporosis exercises to avoid, but don’t let that keep you from living an active lifestyle.