These types of exercise work directly on bones in the legs, hips and lower spine to slow bone loss. Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. Weight-bearing aerobic activities involve doing aerobic exercise on your feet, with your bones supporting your weight. They also can help you learn to use proper form and technique to prevent injury and get the most from each workout. They can help you develop a strength-training routine. It is worthwhile to talk to a physical therapist or personal trainer who has experience working with people with osteoporosis. You should tailor your strength training to your ability and level of comfort, especially if you have pain. Strength training is especially helpful to build back muscles that are important for posture. Strength training includes the use of free weights, resistance bands or your own body weight to strengthen muscles, tendons and bones. Find out what exercises are safe for you. Ask your primary care provider or physical therapist whether you're at risk of osteoporosis-related problems. They might be discouraged from doing certain exercises. People with more advanced osteoporosis may have a high risk of a broken bone.
