Exercise and physical therapy

We know most about two types of exercise that build and maintain bone density. These are weight-bearing and resistance/strengthening exercises. Examples of weight-bearing exercises are walking, jogging, stair climbing and team sports. Examples of resistance or strengthening exercises are those that use free weights, resistance machines and exercise bands. Note: If you have bone loss or osteoporosis or if you are frail, always check with your healthcare provider first before starting a new exercise program.


A Few Standing Exercise Favorites

  • By SusieHathaway · New reply April 12, 2014
  • 29 replies
  • Sandi asked for suggestions on standing exercises awhile back. Over the years, one question that often pops up in my exercise classes, is, “What are the best few exercises to do when you’re short on time ...

Panel issues exercise recommendations...w. osteoporosis and spine fractures

  • By SusieHathaway · New reply April 6, 2014
  • 13 replies
  • Panel issues exercise recommendations for people with osteoporosis and spine fractures. "Too Fit to Fracture international multidisciplinary panel provides health professionals with guidance to ensure ...

Classical Stretch and Essentrics

  • By mcapucci · New reply April 3, 2014
  • 38 replies
  • In the last 12-18 months or so, I've lost nearly 25 pounds and gotten into shape using Weight Watchers and the exercise programs Classical Stretch and Essentrics. The instructors are Miranda Esmonde-White ...

Working out with weights

  • By yogurtcheese · New reply April 2, 2014
  • 11 replies
  • I joined a gym and everyday I take a class that involves working with weights. We use different weights depending on the exercise ie 4/5/8 lb. We also do a lot of balance exercises which I find difficult ...

Building bone density

  • By Sandyone · New reply March 29, 2014
  • 11 replies
  • We all know that impact exercise builds bone. My question is does it just increase the density in the area of impact or is building bone a full systemic process ...

Exercises to Strengthen Bones

  • By lannw · Posted March 27, 2014
  • 0 replies
  • Here's more advice http://nyti.ms/1estpLs ...

Back pain lying on back

  • By vermicelli · New reply March 27, 2014
  • 16 replies
  • Does anyone else find that if they lie on their back to do exercises (or even just lie doing nothing), their back hurts and is stiff all the next day ...


  • By Blackdog1 · New reply March 23, 2014
  • 28 replies
  • Does anyone know if skipping is a good excersise for building bone in the femoral neck ...

Pilates class for OP - new group starting in Oxford, England

  • By Halfull · New reply March 22, 2014
  • 9 replies
  • If there is anyone interested in joining a Pilates class for people with OP , a new class is starting in Oxford, England with highly qualified physio's. I am so looking forward to this ...

NY Times on Bones

  • By Sailgranny · New reply March 22, 2014
  • 7 replies
  • Here is a new link to a NY Times article on bone strengthening exercises: http://well.blogs.nytimes.com/2014/03/21 /ask-well-exercises-to-strengthen-bones/ ?_php=true&_type=blogs&partner=rss&emc=r ss&_r=0 ...

lower lumbar exercises

  • By Jamala · New reply March 21, 2014
  • 9 replies
  • What do you do to build bone density in the lower lumbar region? I walk on the tread mill, but I'm not sure what else to do. I had a herniated disc in that area in the past. Any advice you on exercising ...


  • By Lorbern · New reply March 7, 2014
  • 42 replies
  • A few years ago, some of our members reported good results with the biodensity machines. Does anyone have an update on the use of this machine ...

Muscle pain and weakness

  • By Kmoriabro · New reply February 25, 2014
  • 1 reply
  • I am 63 yrs. old with severe osteoporosis and have not been able to tolerate the IV meds. I can't take oral because of esophageal problems. I have experienced increased pain all over my body and significant ...


annboyd55 (Inactive)
  • By annboyd55 (Inactive) · New reply February 25, 2014
  • 7 replies
  • hello - I got a scan a few days ago and had a reading of -4 in spine. yikes! so before seeing an endocrinologist in a few weeks I just wanted to get info. it looks like a came to the right place! I am ...

sara meeks

  • By anguscat · Posted February 5, 2014
  • 0 replies
  • HI all do you use the sara meeks walk tall . I am awaiting my copy it is now well on its way , I did order wrong book [blue but will keepit anyway after this long wait. I did get a look at the just a ...

walk tall

  • By anguscat · New reply January 31, 2014
  • 2 replies
  • I ordered sara meeks walk tall 3 weeks ago I live in the uk I think book is coming from America, I ordered wrong book its the blue one and I believe the yellow one is the latest , I expected it to come ...

Power Plate

  • By Erhu · New reply January 26, 2014
  • 1 reply
  • Does anyone have information about the benefits to bone of PowerPlate? Erhu ...

26-just diagnosed-now what?

  • By roopoo · New reply January 18, 2014
  • 16 replies
  • Hello guys. I'm Roo. this is all new to me so please bear with me. I've had an eating disorder for about 12 years. It's got worse lately, and since my BMI dropped below 15, I was referred for various ...

walk tall

  • By anguscat · New reply January 12, 2014
  • 21 replies
  • I had intended buying this book walk tall by sara meeks , has anyone here tried it , I also read that the excercises are mostly lying down , and that is a problem I have lying on my back as that is when ...

Alternative Weight-Bearing Exercise

  • By Connie2014 · New reply January 8, 2014
  • 8 replies
  • I have osteopenia and am unable to do most weight-bearing exercises because I also have a chronic case of plantar fasciitis in one foot that is aggravated by walking. I also have fibromyalgia and already ...

Things you can do

Support NOF

Help the National Osteoporosis Foundation reach its goals and support people like yourself by making a donation today.

Donate to the National Osteoporosis Foundation

Learn more about osteoporosis awareness and prevention

Discussion topics

Links and resources from NOF

Community leaders


The National Osteoporosis Foundation would like to remind visitors and community members that the views and opinions expressed on this site are not necessarily those of NOF. Please consult your personal healthcare provider regarding any medical information that is shared on this site.