Bone Health

Best Exercises For Osteoporosis For Beginners

Osteoporosis is a condition that affects millions of older adults, causing bones to become weak and brittle. However, regular exercise can help increase strength, bone density, and improve overall health for those with osteoporosis. In this blog, we will explore some of the best exercises for osteoporosis for beginners.


Walking is a low-impact exercise that is easy, safe, and effective for people with osteoporosis. It helps to improve balance, increase flexibility, and build strength in the legs, hips, and lower back. Aim to walk for 30 minutes a day, at least five days a week.

Chair exercises

Chair exercises are a great option for those who have difficulty standing or need to do their exercises while sitting down. Simple chair exercises, such as chair squats, chair raises, and chair leg lifts, can help improve balance and increase strength in the legs and hips.

Tai Chi

Tai Chi is a gentle, low-impact form of exercise that helps to improve balance and increase flexibility. The slow, flowing movements of Tai Chi can also help to build strength in the hips, legs, and lower back.

Resistance band exercises

Resistance band exercises are an effective way to increase strength and improve bone density. Simple exercises, such as resistance band rows and bicep curls, can be done in a seated or standing position. Start with light resistance and gradually increase as your strength improves.


Yoga is a great exercise for people with osteoporosis, as it helps to improve balance, increase flexibility, and build strength. Gentle yoga poses, such as the mountain pose and the warrior II pose, can help to strengthen the hips, legs, and lower back.

It’s important to consult with a doctor or physical therapist before starting any new exercise program, especially if you have osteoporosis. They can recommend safe and effective exercises based on your individual needs and fitness level.

These exercises are a great place to start for those looking to increase strength and improve bone density with osteoporosis. Start with easy reps that are manageable with your current conditioning. Over time gradually increase your reps to improve your condition. By incorporating these exercises into your daily routine, you can help to improve your overall health, reduce the risk of falls, and maintain your independence.

OsteoStrong specializes in Osteoporosis exercise programs tailored to your needs. We can help evaluate your current condition and develop a custom workout plan. We can also help measure and track your progress. We are located on Mercer Island and have helped many in Bellevue, Redmond, Seattle, and surrounding areas.

Claim Your Free Session With Us Today.


7803 SE 27th St, Suite 176

Mercer Island, WA 98040

(206) 519-9796