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7 Great Osteoporosis Exercises for Seniors

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Group of seniors doing yoga.

Osteoporosis is a bone disease that occurs when your bones become weaker and lighter due to a loss of bone mass or changes in bone quality. This can make your bones more prone to breaking.

Regular physical activity helps to strengthen bones, increase muscle mass, and improve balance and coordination. It also helps to prevent falls that can cause fractures.

We’ve compiled a list of 7 great osteoporosis exercises for seniors to help manage osteoporosis:

  • Walking
  • Dancing
  • Water aerobics
  • Yoga
  • Tai chi
  • Resistance training
  • Balance exercises

These exercises can help improve bone strength, balance, and quality of life


Walking is a wonderfully simple and low-impact exercise that can effortlessly be incorporated into daily routines. By engaging in regular walks, you not only strengthen and fortify your bones—particularly in the legs and feet—but also enhance your overall balance and coordination, significantly reducing the risk of falls.


Dancing is not only a fun and enjoyable exercise, but it also offers numerous health benefits. Through its weight-bearing movements, dancing helps improve bone density and reduce the risk of osteoporosis. 

It enhances balance, flexibility, and overall physical function, promoting better mobility and reducing the likelihood of falls. Moreover, dancing stimulates cognitive function by requiring coordination and memorization of steps.

Water Aerobics

Water aerobics is a fantastic exercise for osteoporosis, as it offers a low-impact workout that provides resistance without putting stress on the joints. The buoyancy lessens the strain on the bones while still allowing for effective strengthening.

In addition to improving bone density, water aerobics enhances overall fitness, including cardiovascular endurance and muscle tone. The group setting of water aerobics classes also fosters social interaction, contributing to mental well-being and a sense of belonging. 


Yoga is a gentle and holistic exercise incorporating slow and controlled movements, allowing for a deeper connection between the mind and body. Engaging in various poses and stretches not only strengthens bones and improves flexibility, balance, and posture but also enhances body awareness and overall well-being. Additionally, yoga provides a space for relaxation, helping reduce stress and cultivate a sense of inner calm and tranquillity.

Tai Chi

Tai chi is a gentle and low-impact exercise that involves a series of graceful and fluid movements accompanied by deep and mindful breathing techniques. It has long been recognized for its numerous benefits, particularly for seniors with osteoporosis. 

Regular practice of tai chi has been shown to not only improve bone density, balance, muscle strength, and flexibility but also enhance overall mental well-being and reduce stress levels. Embracing the meditative nature of this ancient practice, you can experience a profound sense of tranquillity and harmony, nurturing both your physical and mental health.

Resistance Training

Resistance training, also known as weight-bearing exercises or strength training, encompasses weights or resistance bands to exert force on muscles and bones. This exercise is particularly beneficial for those with osteoporosis.

By engaging in regular resistance training, you can effectively increase bone density, enhance muscle strength, and mitigate the risk of fractures, contributing to improved overall bone health and well-being. 

Balance Exercises

Balance exercises are vital for those with osteoporosis. They play a pivotal role in preventing falls and enhancing overall balance, making them a game-changer. From standing on one leg to heel-to-toe walking and balance board workouts, these exercises offer a dynamic range of activities. 

By consistently incorporating them into your routine, you can strengthen muscles, improve coordination, and boost stability, not only reducing the risk of falls but also promoting a healthier and more active lifestyle. 

Mature man and woman jogging in a park.

Promoting Health & Independence at Meadowcrest at Middletown

Exercise is crucial for managing osteoporosis. It helps to strengthen bones, improve balance and coordination, and reduce the risk of falls. With regular exercise, you can maintain your independence and improve your overall quality of life.

At Meadowcrest at Middletown, our goal is to promote the physical and mental well-being of our residents through regular exercise. We also provide assistance and support to help our residents maintain an active lifestyle.With our focus on senior health and wellness, we strive to create a positive and engaging environment for residents to exercise and stay active. Get in touch with us at Meadowcrest at Middletown and start your journey towards a healthier, more fulfilling life!

Written by Meadowcrest at Middletown

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