Weight Bearing Exercises for Osteoporosis at Home

When you hear you have ‘Osteoporosis’ from a doctor, it can be the scariest thing in the world. It makes you think that there will be so many limitations and challenges coming your way. The risk of fracture and falling down increases, especially in women after menopause. 

But we have good news for you. Doing the exercises is one of the best ways to protect your bones. Research from the Bone Health & Osteoporosis Foundation shows that exercises that make you work against gravity and use resistance can slow down bone loss. You do not need a gym or costly equipment. You can start safely at home with the help of an online strength training trainer who knows what you need. In this blog you will learn how.

What Is Osteoporosis and Why Does Exercise Matter More Than You Think?

Osteoporosis is a condition that literally means “porous bone”. If you look at bone under a microscope it looks like a honeycomb. When you have osteoporosis the holes in the honeycomb get bigger and the bone gets less dense and more fragile. This happens faster after menopause because the levels of oestrogen in your body decline which makes your bones break down faster. One in three women over 50 across the globe get fractured because of osteoporosis. But the good news is: your bones are living tissue and can change.

Your skeleton is always rebuilding itself with the help of two kinds of cells. 1. osteoclasts that break down bones and 2. osteoblasts that build new bones. As you get older your body breaks down bone faster than it builds bone. Unless you do something to build them. Exercising signals osteoblasts to get to work. This is like the saying “use it or lose it”. If you do not move enough, you will lose bone density faster than aging alone. You can work with a strength training trainer online who can make a personalized plan for you that fits in your schedule. And guides you at every step for ease and safety.

Understanding Weight Bearing Exercises – High Impact v/s Low Impact

When we talk about exercise and bone health we need to remember that not all exercises are the same. Weight bearing exercise is an activity where your feet and legs have to support your body’s weight against gravity. This includes exercises like walking, climbing stairs, dancing and jogging. These are all weight bearing exercises.

On the other hand activities like swimming and cycling are great for your heart and joints but they are not weight bearing. This is because the water or the bike is supporting your weight so your bones are not getting the kind of workout.

Now within the category of weight bearing exercise there are two types: high impact and low-impact. High-impact activities, such as jogging, skipping or jumping jacks are really good for building bones. However these activities are not suitable for everyone especially if you have had a fracture before or if you have osteoporosis.

Low-impact weight bearing exercises, such as walking, climbing stairs, heel drops and modified yoga are much safer. Can be done by most people every day at home. If you want to know which type of exercise is best, you can talk to a personal trainer at home. They can look at your DEXA scan results. Tell you what your fracture risk is and then they can recommend the right kind of exercise for your specific situation. They can help you with weight bearing exercise and ensure your safety.

Safe Weight Training Exercises for Osteoporosis You Can Do At Home

• Wall Push Ups:

Stand with your feet shoulder-width apart. Keep your body arms length from the wall. Put your hands on the wall parallel to the chest. Now slowly bend your elbows. Bring your chest toward the wall. Keep your body straight. Then push back to the starting position. 

• Heel Drops/ Heel Raises:

To do this you stand up straight. Hold onto something to keep your balance like a counter. Then you go up onto your toes. Come back down onto your heels. You should keep your knees a bit bent when you do this. 

• Squat to Chair:

Stand with your back to the chair arm. Keep your feet as wide as your hips. As you begin to sit, focus on moving your hips first then bend your knees. Keep your chest up. Do it like a regular squat except you need to pause as your hips touch the arms chair. 

• Standing Hip Abduction:

To do this exercise you should stand up straight. Hold onto something that will not move. Then you should slowly lift one of your legs out, to the side. You should lift it 30 degrees. Keep your toes pointing forward. Also make sure you keep your torso upright when you do standing hip abduction. Repeat the same on the other side.

• Knee Hover (Modified):

To do the knee hover start with a cow pose. Then lift your knees off the mat but just a little bit. This will start working your abs. Hold this position for a few breaths. Then slowly lower your knees back down to the mat. 

• Back Extension:

To do back extensions you need to lie on your stomach with a pillow under your hips. Then you can slowly lift your chest. Look down. Just remember not to bend your lower back too much or stretch your spine too far forward. Do not strain your neck when you are doing back extensions for osteoporosis. 

• Tai Chi Side Step:

To do Tai Che Side Step, you put your weight on one leg. Then you gently step to the side with your leg. You have to keep your knees a bit bent, not straight and stand up straight the whole time. Tai Chi side-stepping for osteoporosis is about these slow and careful movements.

Resistance and Strength Training for Bone Health – Why It’s Non-Negotiable

Weight bearing exercise gets you on your feet. This is where you start to build a foundation. Resistance training is what really helps to build the muscle and bone strength that keeps you standing. When you use resistance bands or light dumbbells you are creating tension on the tendons. This tension pulls on the bones. This pulling force is like a signal that tells your bones to get stronger.

If you do strength training at least twice a week you can really improve your bone health. This is true for women who have gone through menopause. The key is to keep challenging yourself which is called overload. You need to keep making it a little challenging as you get stronger. If you just do the easy routine every week your bones will not get any stronger.

So how do you know when to add resistance or do more repetitions? This is where a strength training trainer can really help. They can design a program that’s just right for you based on your risk of fracture, your current strength level and the equipment you have at home. Resistance bands and body weight exercises are two of the tools for building strong bones at home. They are safe and effective. You can use them to get started on your path to better bone health.

Also read: Resistance Training vs. Strength Training vs. Weight Training: Which is the best choice for you?

The Role of Nutrition in Bone Density – Why Exercise Alone Is Not Enough

When you exercise it is like a crew of workers coming to fix up your bones. These workers need the right fuel to do their job. Your body requires foods to make your bones stronger. So it is really important to have a plan for what you eat just like you have a plan for when you exercise.

Calcium is well-known for its role in supporting your bone structure. To get proper use of calcium in your body, you should also eat foods such as Vitamin D, Magnesium, and Protein, all being key parts to having healthy bones. Vitamin D works with calcium to help create bone structure.

While Magnesium helps with the working of Vitamin D as well as assisting with creating bone strength. When your diet does not contain sufficient sources of protein, your bones will not have been provided by protein to have enough structure to support Calcium; therefore, it is extremely important to include Calcium, Vitamin D, Magnesium and Protein when preparing your diet in addition to Exercise as part of supporting healthy bones.

Exercises to Avoid with Osteoporosis – Safety Guideline for At-Home Workouts

Knowing what not to do is just as important as knowing what to do. Some exercises can be bad for you especially if you have bones. Many common exercises you did in gym class can be bad for your bones. The biggest risk is hurting your back. This can happen when you bend forward with weight on your spine.

Here are some movements you should avoid:

• Sit-ups and crunches: These exercises can hurt your back because they put pressure on your spine. When you do sit-ups your vertebrae are pressed together. This can cause them to break.

• Standing or seated toe touches: Bending to touch your toes can be bad for your spine. When you reach down your spine curves forward. Your body weight makes it worse.

• High-impact jumping: If your bones are very weak you should not jump. Jumping jacks, skipping and jogging can be too stressful for your bones.

• Overhead presses without proper form: Lifting weights over your head can be bad for your spine. If you do not keep your spine straight you can hurt your back.

• Twisting under load: Turning your body while holding weight can hurt your spine. This can happen when you do twists, with a weight.

How ThriveCore Helps Your Bone Health Journey – From Home/Online

You do not have to deal with osteoporosis by yourself. ThriveCore is here for women like you. This is for anyone who want to exercise but need help from someone who knows what they are doing, from the comfort of their own home. Our team of trainers who teach strength training online are experts in dealing with bone health fitness after menopause and preventing injuries. We do not use the same workout plan for everyone.

This is how ThriveCore helps you get the training for your bones in a safe and effective way:

• Certified Bone Health Experts:

They understand what DEXA scans are, the categories of risk for fractures and how to make a plan for exercising that is safe for people with osteoporosis.

• Personalization:

Your program is made just for you. We create it based on your T-score if you have ever had a fracture how fit you. And what your home environment is really like.

• Flexible:

You can take fitness classes online from your living room. You get to work out at a time convenient to you. And you get access to a live trainer so you do not have to go to a gym or use equipment that might scare you.

• Personal Nutrition Plan: 

We also give you a meal plan that goes along with your strength training. This plan helps you get the important nutrients such as calcium, vitamin D and protein for your bones.

• Progression and Safety:

As you get stronger and more confident your program changes too. We always make sure you are exercising in a safe way. ThriveCore and our team of trainers are here to help you with osteoporosis and bone health.

Conclusion – Your Bones Are Waiting for You to Start

Osteoporosis does not mean you have to stop moving. It means you should find ways to move. You just need a chair and your own body weight to get started with osteoporosis exercises. If you keep doing these osteoporosis exercises and make them a little harder each time they will help your body build bones. They will also help you balance better and reduce your chance of falling.

A coach who teaches strength training online can help you feel more confident with your osteoporosis exercises. At ThriveCore, coaches will show you how to do the osteoporosis exercises, give you feedback while you are working out and create a plan for you. Combine your osteoporosis workouts with a diet plan that gives your body the fuel it needs to make your bones stronger.

You will be giving your body the chance to keep your bones healthy and even make them a little stronger, with osteoporosis exercises.

Your bones have been waiting for you to start taking care of them with osteoporosis exercises. Today is the day to start taking care of your bones with osteoporosis exercises

Frequently Asked Questions

Q. Can I exercise if I have osteoporosis?

Yes. In most cases you should exercise. Exercise is a great way to manage osteoporosis. The key is to choose the right kind of exercise. Weight bearing and resistance exercises are good for building bones and muscles stronger. It also prevents the risk of falling.

Q. What exercises should I avoid with osteoporosis?

Exercises such as sit-ups or crunches, touching your toes, weighted twists, jumping jacks etc. should be strictly avoided. These keep you at risk of breaking bones. You need gentle exercises that help you build bones. 

Q. How many times per week should I do weight bearing with Osteoporosis?

Ideally, you should workout 3-4 times per week. This frequency totally depends on your fitness levels and how severe your condition is. Do strength/resistance training 2-3 times per week on non-consecutive days. Combine that with walking or low-impact exercises on the other days. 

Q. Is walking enough to prevent osteoporosis or improve bone density?

No. Walking is a great exercise. However it does not push your bones and muscles to get stronger. It is not enough to stimulate the spine, wrists and upper body. For walking to be more meaningful, combine it with strength training a few times a week. 

Q. Can osteoporosis be reversed with exercise and diet?

Osteoporosis is not reversible, but we can preserve bone density from getting worse and maybe even improve it a little bit. When we do exercises like weight bearing and resistance training it helps the cells that build bones, which are called osteoblasts do their job. What we eat is just as important: we need calcium, vitamin D, magnesium and protein in our diet so our body can use these things to rebuild bone tissue.

Q. What is the single best exercise for bone density?

There is no single exercise that will do all the work. What works really well is doing a mix of different exercises. Exercises like squats using resistance bands, heel drops, walking, climbing stairs and dance will help our bones get stronger. High-impact exercises like jogging can also be good as long as we do not have any broken bones. It is important to keep doing exercises consistently and making them challenging with progress.

Q. Can a personal trainer help someone with osteoporosis?

Absolutely. For osteoporosis specifically professional guidance is highly recommended. A personal trainer with bone health expertise can assess your movement safely. They can design an exercise programme that avoids fracture-risk positions. They can also apply overload at the right pace and monitor your form in real time.

Q. What foods should I eat to support bone health alongside exercise?

Bone health depends on key nutrients such as calcium, vitamin D, Magnesium and Protein. You can find calcium in dairy, plant milks, sardines, kale and broccoli. Vitamin D is essential for calcium absorption. You can get Vitamin D from sunlight and also in fish and fortified foods. Magnesium supports the bone matrix. You can find magnesium in nuts, seeds and whole grains. Adequate protein is needed for bone collagen synthesis. You can get protein from eggs, legumes, Greek yoghurt and lean meat. A qualified nutrition coach can develop a nutrition plan. They can ensure your intake aligns with your bone health goals. It can also work in synergy with your exercise programme.

Q. Are online fitness classes effective for osteoporosis?

Yes. Online fitness classes that are made for osteoporosis are really good for people who like to work out at home. Pick programs that are led by certified trainers and have experience with exercises that are safe for people with osteoporosis. It also gives people the flexibility they need. With a live class, the trainer can also give you guidance at every step to ensure safety. ThriveCore’s online fitness classes for osteoporosis are designed by professionals and you can also get a personal nutrition plan with it.

Q. What is the difference between osteopenia and osteoporosis?

Osteopenia is like a warning sign that you might get osteoporosis. It means your bones are not as dense as they should be for someone your age. They are not bad enough to be called osteoporosis yet. Doctors use a test called a DEXA scan to figure out if you have osteopenia or osteoporosis and it gives you a score called a T-score. If your T-score is between -1 and -2.5 you have osteopenia. If it is below -2.5 you have osteoporosis. The good news is that both osteopenia and osteoporosis can be improved with exercise and diet. Strength training and low-impact workouts 3-5 times per week combined with a good nutrition plan is the key.