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What Exercises Should Be Avoided with Osteoporosis?

What Exercises Should Be Avoided With Osteoporosis

Osteoporosis affects over 10 million Americans—mostly women over 50, especially after menopause. But it’s not just a women’s issue—men make up about 20% of cases too. [1]

This “silent disease” weakens bones gradually, often without symptoms until a fracture occurs. Simple movements like bending, lifting, or a minor fall can lead to serious breaks—especially in the spine, hips, and wrists.

Exercise is one of the best ways to protect your bones and stay independent as you age. But here’s the catch: not all exercises are safe if you have low bone density. In fact, some common moves can actually raise your risk of fractures.

Not all exercises are safe—some common moves could actually put your bones in danger. In this post, we’ll uncover the exercises that should be avoided if you have osteoporosis [2]—and share safer, bone-friendly alternatives to keep you strong, active, and protected.

12 Osteoporosis Prevention Exercises

1. Stability Ball Wall Squats

A stability ball helps to decrease friction between your body and the wall.

2. Overhead Lift & Twist with Calf Raises

This exercise can challenge your brain as well as your muscles.

3. Semi-Squat with Regular Grip Shoulder Press

4. Semi-Squat with Narrow Grip Shoulder Press

5. Squat to Single Leg Raise

6. Bicep Curls with Calf Raises

Begin in an upright standing position with your feet shoulder-width apart and the ball pressed between your upper body and the wall. Hold a dumbbell in each hand and slightly bend your knees. Bend your arms to bring your hands to shoulder-height as you raise to your toes on both feet. Lower your hands to the starting position as you lower your heels to the ground. Repeat the movement.Perform 1 set of 10 repetitions.

7. Semi-Squat with Tricep Extension

8. Supported Rows

9. Supported Tricep Kickbacks

10. Supported Chest Openers

11. Supported Flies

12. Supported Lunge with Overhead Weight

Exercises to Avoid with Osteoporosis

1. High-Impact Activities

This is one of the exercises that should be avoided by individuals with osteoporosis. These can jolt fragile bones and increase the risk of fractures.

2. Forward-Bending Movements (Spinal Flexion)

Bending the spine forward puts pressure on the vertebrae, increasing fracture risk.

3. Twisting or Rotational Movements

This exercises should also be avoided if you have osteoporosis. Can stress the spine and lead to fractures, especially if done forcefully or with weights.

4. Heavy Overhead Lifting

Puts compression on the spine and increases fall risk if balance is lost.

5. Exercises that Increase Fall Risk

This another exercises that should be avoided if you have osteoporosis. Activities that challenge balance too much can lead to dangerous falls.

How does Exercise Improve Bone Health? 

Yes—exercise makes your bones stronger!

Studies show that regular movement:

Just remember: move with good form and control to stay safe.

How Much Exercise Do You Need for Healthy Bones?

To keep your bones strong and healthy, aim for:

Conclusion

Dr. Meryl LeBoff, Director of the Osteoporosis Center at Brigham and Women’s Hospital, recommends combining medication with lifestyle changes to reduce fracture risk. That includes getting enough calcium and vitamin D, avoiding smoking and excess alcohol, and doing weight-bearing exercises like walking to help strengthen bones safely.

Focus on preventing [3] new fractures in people who’ve already had one. If you have osteoporosis, staying active is key—but choose exercises carefully. Avoid high-impact, bending, or twisting moves.

Instead, try walking, light strength training, and balance work. These safer options protect your bones and help you stay strong. Always talk to your doctor before starting a new routine.

Protecting your bones is vital to your safety. Learn how to naturally strengthen your bones. Check out this 14-Day Bone Strengthening Quick Start Program now!

Frequently Asked Questions

How should you sit with osteoporosis?

People with osteoporosis should sit using proper body mechanics to protect the lower spine. Avoid bending forward or slouching, which can involve spinal flexion and increase the risk of a spinal fracture. Sit upright with support, keep feet flat, and engage abdominal muscles gently. A physical therapist can show safe posture techniques for daily life.

Is too much walking bad for osteoporosis?

No—walking is one of the best weight bearing aerobic exercises to support bone health and slow bone loss. However, it should be part of a well-rounded exercise program. For people with osteoporosis, balance is key—don’t overdo it, especially if body weight strain leads to pain. Always combine walking with balance exercises and strength work using your own body weight or free weights as appropriate.

What exercises should be avoided if I have osteoporosis?

Exercises should be avoided with osteoporosis if they increase your risk of a broken bone, especially those involving twisting, jerking, or bending forward. Activities that strain the spine or involve quick, forceful motion (like sit-ups or heavy overhead lifting) can put you at high risk for fractures. Speak with a doctor or physical therapist to customize a routine that fits your body’s needs and avoids exercises that may cause harm.


1. Tu KN, Lie JD, Wan CKV, Cameron M, Austel AG, Nguyen JK, Van K, Hyun D. Osteoporosis: A Review of Treatment Options. P T. 2018 Feb;43(2):92-104. PMID: 29386866; PMCID: PMC5768298. https://pmc.ncbi.nlm.nih.gov/articles/PMC5768298/

2. Sözen, T., Özışık, L., & Başaran, N. Ç. (2017). An overview and management of osteoporosis. European Journal of Rheumatology, 4(1), 46–56. https://doi.org/10.5152/eurjrheum.2016.048

3. Nogués, X., & Martinez-Laguna, D. (2018). Update on osteoporosis treatment. Medicina Clínica (English Edition), 150(12), 479–486. https://doi.org/10.1016/j.medcle.2018.03.011

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