Osteoporosis & Exercise

Our bones are living tissue, constantly renewing throughout our lives. However, from around the age of 35, bone density and strength gradually begin to decline. For many women—particularly after menopause—this loss can accelerate, increasing the risk of osteoporosis and fractures.

In the UK, around half of women and one third of men over 60 will experience a fracture related to weakened bones. The good news is that the right lifestyle choices, including targeted exercise and nutrition, can make a meaningful difference at every stage of life.

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How Exercise Supports Bone Health

Although osteoporosis is often diagnosed later in life, what we do in our earlier years plays a significant role in long-term bone strength. Regular physical activity, alongside good nutrition, helps to build stronger bones for the future.

Equally, factors such as low body weight, smoking, excessive alcohol intake, and long-term steroid use can negatively impact bone health.

As a personal trainer for osteoporosis, I support clients with safe, evidence-based exercise tailored to their individual needs and medical history.

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The Importance of Strength & Weight-Bearing Exercise

Weight-bearing and resistance exercise are key components of strength training with osteoporosis. These types of movement help to maintain—and in some cases improve—bone density.

If you have been diagnosed with osteoporosis or osteopenia, a structured exercise programme for osteoporosis can help you:

• Maintain bone strength

• Improve balance and reduce falls risk

• Build muscle to support your joints

• Stay active and independent

Guidance from the Royal Osteoporosis Society recommends a combination of strength, balance, and moderate impact exercise on a regular basis.

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Osteoporosis Exercises for Women

For many women, particularly during and after menopause, targeted exercise is essential. I design osteoporosis exercises for women that are both effective and safe, focusing on:

• Weight-bearing activities (e.g. walking, step-based movements)

• Resistance training (e.g. leg press, light weights, bands)

• Balance work to reduce fall risk

• Postural strengthening

 

Safe Core Exercise for Osteoporosis

Core strength remains important, but it must be approached carefully. Not all traditional abdominal exercises are suitable.

I teach safe core exercise for osteoporosis, focusing on:

• Neutral spine positioning

• Deep core activation

• Avoiding excessive spinal flexion (e.g. sit-ups, crunches)

• Functional, everyday movement patterns

This is particularly important for those who enjoy Pilates or yoga, where exercises may need to be adapted.

 

Exercise: What to Do (and What to Avoid)

The right exercise can support bone health—but inappropriate movement may increase fracture risk.

Recommended exercises include:

• Walking and low-impact weight-bearing activity

• Resistance training (e.g. weights, machines, bands)

• Balance and stability work

Exercises to approach with caution or avoid:

• High-impact activities pr contacts sports

• Forward bending movements (e.g. toe touches, sit-ups)

• Twisting under load

• Certain swimming strokes (e.g. breaststroke, depending on the individual)

A specialist personal trainer for osteoporosis can ensure your programme is both safe and effective.

 

Nutrition for Bone Health

Exercise works best alongside a supportive diet.

Calcium

Calcium is essential for maintaining strong bones. Adults typically need around 700mg per day, although those with osteoporosis may be advised to increase this to around 1000mg.

Good sources include:

• Dairy products (milk, cheese, yoghurt)

• Green leafy vegetables

• Almonds and sesame seeds

• Sardines and other oily fish (with bones)

• Tofu and fortified plant-based alternatives

• Pulses and dried fruit

Vitamin D

Vitamin D helps the body absorb calcium effectively. In the UK, sunlight exposure during spring and summer months is the main source, but supplementation is often recommended during autumn and winter.

 

Personalised Support

If you have been diagnosed with osteoporosis or are concerned about your bone health, professional guidance is essential. I provide tailored exercise programmes for osteoporosis, designed to support your health safely and progressively.

Please get in touch if you would like to discuss how exercise can help you, or if you’re interested in joining a session.

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About Carol Clark
Carol Clark is a Clinical Exercise Specialist with extensive experience in prescribing exercise for medical conditions. She is qualified to work on referral, support cardiac patients, and teach Pilates and yoga. Carol has delivered the Bonewise programme at the Royal Free Hospital and specialises in exercise for osteoporosis, balance, and long-term health.