our workouts are built for


Our exercise program for osteoporosis helps you get stronger and prevent falls and fractures.
April 12, 2023
In addressing osteoporosis, engaging in regular exercise is a critical component of any strategy to combat further bone deterioration. But what exercises are best for osteoporosis?
Disclaimer: If you have any medical questions or concerns, please talk to your healthcare provider. This article contains information from peer-reviewed research, medical societies and governmental agencies; however, this guide is not a substitute for professional medical advice, diagnosis, or treatment.

Osteoporosis is a condition during which the bones become brittle and weak, leading one to easily fracture during normal activities. Approximately 10 million people have osteoporosis in the United States alone, and another 44 million have low bone density, which puts them at an increased risk of developing osteoporosis over time. 

There are controllable and uncontrollable risk factors that make one more prone to developing osteoporosis, but one thing is for sure: one of the best ways to battle the repercussions of osteoporosis is to exercise. Research shows that a combination of three specific types of exercises – weight-bearing exercises, resistance training and balance exercises – make for the most effective exercise program for someone looking to stave off bone loss and preserve bone density (Benedetti, 2018).

Not all exercises provide the same advantages for your bones and some exercises may not be suitable for someone diagnosed with osteoporosis (Mayo Clinic, 2021). Selecting safe, appropriate exercises can contribute to slowing bone loss, encouraging new bone formation, and enhancing strength, posture, and balance. In this article, we'll walk you through the best exercises for individuals with osteoporosis and how they're incorporated into Wellen's personalized exercise program.

What types of exercises are best for osteoporosis?

The best exercise program for someone with osteoporosis is designed to help improve their bone density, increase strength, and reduce the risk of falls and fractures. Wellen's workout program focuses on all of these aspects by placing significant emphasis on weight-bearing, resistance, balance and posture exercises.

Weight-bearing exercises for osteoporosis

Weight-bearing exercises are essential for stimulating bone growth and increasing bone density. It's important to note that while high-impact weight-bearing exercises such as running and jumping may be appropriate and beneficial for women with higher bone density, high-impact weight-bearing exercises are generally not recommended if you have been diagnosed with osteoporosis (Mayo Clinic, 2021). Instead, if you've been diagnosed with osteoporosis, it's best to focus on including low-impact weight-bearing exercises into your workout regime. Examples of weight-bearing exercises that are safe for people with osteoporosis include walking, squats, forward step-ups and tai chi exercises like pet the tiger.

Resistance exercises for osteoporosis

Resistance training is crucial for building and maintaining bone (Kitsuda, 2021). Resistance exercises involve working against a force, such as weights, resistance bands, or bodyweight to increase the challenge on the body. Resistance exercises help strengthen muscles, which can support and protect the bones. Examples of resistance exercises that are safe for someone with osteoporosis include: bicep curls with band, standing hip abduction with band and standing scapular retraction with external rotation with resistance

Posture exercises for osteoporosis

Poor posture can put extra stress on the bones and increase the risk of vertebral compression fractures. Wellen's posture exercises for people with osteoporosis focus on strengthening the muscles that support good posture, such as the core and back extensor muscles, while also ensuring that they are safe and appropriate for someone with weakened bones. Some examples of posture exercises for someone with osteoporosis include: isometric thoracic extension against wall, standing scapular retraction and bridges

Balance exercises for osteoporosis

Balance exercises are an essential component of any osteoporosis exercise program. While it's important to build and maintain bone density, it's equally important to prevent the falls that often result in fractures. Balance exercises improve stability and reduce the risk of falls. Here are some examples of balance exercises that are safe for someone with osteoporosis and are included in Wellen's program: paint the floor (with or without support), standing alternate hip flexion and tiger balancing on front paws with support

How does Wellen help with osteoporosis?

Exercise is one of the most effective ways to build and maintain bone throughout the lifespan. By incorporating weight-bearing, resistance, posture and balance exercises into a regular fitness routine, women with osteoporosis can help improve their bone density, prevent further bone loss, increase strength, and reduce the risk of falls and fractures. Wellen's customized exercise program provides a safe and effective fitness program that includes all of these exercises and tailors them to your current fitness level.

While Wellen is designed specifically for women with osteoporosis in mind, it is not the only way to build and maintain bone. Staying active with daily weight-bearing activities such as walking, carrying small grocery bags, going up and down stairs and even dancing, is the best complement to any exercise program. 

If you're interested in trying Wellen, sign up here for a free trial.

join us

Get early access

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
* We don't share your data. See our Privacy Policy
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.


  1. Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. Biomed Res Int. 2018 Dec 23;2018:4840531. doi: 10.1155/2018/4840531. PMID: 30671455; PMCID: PMC6323511.
  2. Exercising with osteoporosis: Stay active the safe way. Mayo Clinic. June 5, 2021. Accessed April 17, 2023. https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989
  3. Kitsuda Y, Wada T, Noma H, Osaki M, Hagino H. Impact of high-load resistance training on bone mineral density in osteoporosis and osteopenia: a meta-analysis. J Bone Miner Metab. 2021 Sep;39(5):787-803. doi: 10.1007/s00774-021-01218-1. Epub 2021 Apr 13. PMID: 33851269.

Explore related exercises

Abdominal Drawing in Maneuver

View exercise

Adductor Ball Squeeze

View exercise

Arm Swings Front and Back

View exercise

Arm Swings Out and In

View exercise

Bear Swimming in the Water (Tai Chi)

View exercise

Bent Over Row with Weight

View exercise

Bicep Curls with Band

View exercise

Bicep Curls with Weight

View exercise

Bridge with Marching

View exercise

Circles in Sand (Tai Chi)

View exercise

Clams with Band

View exercise

Cow Stretch (Modified Cat-Cow)

View exercise