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Exercise Options for People with Osteoporosis Recommended by Experts

People with osteoporosis are encouraged to keep exercising every day. However, the type of exercise that is done, of course, can not be arbitrary. Not all exercise is safe for osteoporosis sufferers. So, what to do?

Benefits of exercise when you have osteoporosis

When bones experience loss, exercise needs to be intensified. This is because exercise has many benefits for people with osteoporosis, which are:
  • Increase muscle strength
  • Improve body balance
  • Reducing the risk of fractures
  • Maintain or improve body posture
  • Relieve or reduce pain
  • But remember, look for the safest type of exercise recommended by a doctor.

Recommended exercise for osteoporosis

The severity of osteoporosis and the risk of fracture varies by person, so it's a good idea to ask your doctor or physical therapist about suitable exercise.

However, there are several types of exercise that are often recommended for osteoporosis sufferers, namely:

weight bearing

Weight bearing is a type of exercise that is done by using the foot as a pedestal. This one exercise is done by defying gravity so that the bones and muscles stay upright. The reason is, bones will be stronger when given a load and trained continuously.

This type of exercise will give effect to the legs, hips and lower spine to slow down mineral loss. In addition, this one exercise is also good for cardiovascular health.

For osteoporosis sufferers, the recommended types of weight training are:
  • Brisk walking on a treadmill
  • Jogging
  • Dance
  • Go down the stairs
But even though it's usually recommended, you still need to ask your doctor before choosing one of these various sports. The reason is, if your osteoporosis is severe enough and prone to fractures, there are types of weight training that are not recommended.

Endurance training

Endurance training is a sport that helps build muscle so bones are stronger. This type of exercise is able to slow down bone loss due to osteoporosis.

Not only that, for osteoporosis sufferers, this one exercise also helps improve body balance. That way, the risk of fractures due to falls can be reduced.

The various types of exercises that fall into this one category are:
  • Weight training with dumbbells
  • Practice getting up and standing by stacking on the tips of your toes
  • Weight training with special equipment in the fitness center
  • Push ups
  • Squat


Aerobics is one sport that is quite safe to do by people with osteoporosis. Aerobic movements such as dancing and dancing can support spinal density.

Before doing aerobics in groups, make sure that the instructor knows the condition of your body. That way, the movements for you will be adjusted.


A study published in the International Journal of Environmental Research and Public Health. Discover the benefits of Taichi for people with osteoporosis.

Research has found evidence that taichi helps slow the depletion of bone mass, especially in the area of ​​the spine, thigh bone, and shin.

Not only that, a family doctor and professional taichi practitioner stated that this exercise reduces the risk of falling. In people with osteoporosis, falls and injuries include major problems that are dangerous and fatal.

In Taichi sports, there are various movements that help maintain body balance and can be practiced in everyday life. Therefore, doing Taichi when you have osteoporosis is a wise choice that you can try.

This exercise from China also has many other benefits for osteoporosis sufferers such as:
  • Improve concentration and memory
  • Improve body posture
  • Increase stamina and muscle strength
  • Improve body coordination
  • Increases body circulation, heart and lung health
  • Relieves stress and depression


Yoga is not only beneficial if it is done by healthy people. However, this one exercise is also good for those who have osteoporosis.

It is not arbitrary, the effectiveness of yoga is concluded based on findings in research published in Topics in Geriatric Rehabilitation.

The researchers found evidence that bone mineral density of osteoporosis patients increased after doing yoga. The area of ​​the spine, hips and femur is an area of ​​bone that is increasing in density.

Even though there are many yoga videos circulating on the internet, you should do this exercise under expert supervision. Because the yoga movement for healthy people is certainly different from osteoporosis sufferers.


If done correctly, pilates is a sport that can help prevent fractures if done correctly. Pilates is usually done to help relieve bone and joint problems.

In patients with osteoporosis, pilates is performed to strengthen the core muscles of the body that support the spine. This makes pilates can provide important benefits in maintaining body balance. In addition, pilates for osteoporosis sufferers also have many benefits such as:
  • Increases bone density when body parts move against gravity
  • Increase strength and muscle mass
  • Increase range of motion and posture to keep bones aligned and prevent nerve disease
The exercises usually focus on the stage, shoulders, legs, and hips. However, people with osteoporosis must avoid this type of exercise by bending forward or rolling. In addition, movements made by rotating the spine are also not recommended because it is very risky.

To ensure safety, you need expert instructors who accompany and direct. This aims to minimize the risk of injury. If you don't want to practice alone, you can come to the nearest pilates club to do it in groups.

To improve bone health and prevent osteoporosis, do these various sports alternately 3 to 4 times a week.