Is it safe to exercise with osteoporosis?

Yes - in fact, appropriate exercise is one of the best things you can do. Weight-bearing and resistance exercises stimulate bone formation, while balance exercises reduce fall risk. The Royal Osteoporosis Society, NHS, and NICE all recommend regular exercise for people with osteoporosis. The key is choosing the right types of exercise and getting guidance from a qualified professional if you are unsure.

Which exercises are best for building bone density?

Weight-bearing exercises with impact (brisk walking, dancing, stair climbing) and resistance training (bodyweight exercises, resistance bands, light weights) have the strongest evidence for improving bone density. Combining both types, along with balance exercises, gives you the most comprehensive bone protection.

Can exercise reverse osteoporosis?

Exercise can slow bone loss and, in some cases, modestly increase bone density - particularly in the spine and hips. However, it is most effective as part of a comprehensive approach that includes adequate calcium and vitamin D, and any medication your doctor prescribes. Think of exercise as a powerful complement to medical treatment, not a replacement for it.

How quickly will I see results from bone-strengthening exercises?

Bone remodelling is a slow process. Changes in bone density typically take 6-12 months to show up on a DEXA scan. However, you will likely notice improvements in strength, balance, and confidence within the first few weeks. These functional improvements are just as important as bone density numbers, because stronger muscles and better balance significantly reduce your risk of falling.

Adult performing a supported squat exercise for bone strength with proper form

Health Conditions

Osteoporosis and Exercise: Building Bone Strength Safely After 50

By FiftyPlus Team | 30 January 2026

Chat about exercising with osteoporosis

Reviewed by: Dr Michael Brown Consultant Rheumatologist, FRCP

Sources

Exercise and bone health - theros.org.uk
Osteoporosis - treatment and prevention - nhs.uk
Osteoporosis: assessing the risk of fragility fracture - nice.org.uk
Strong, Steady and Straight exercise programme - theros.org.uk

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Sources