Exercising for Osteoporosis Prevention and Management

By: Kaylee Daviduk, B.H.K., P.Kin

Did you know that 2.3 million Canadians are living with osteoporosis? The bone-deteriorating disease is so common that osteoporosis-related fractures are observed more frequently than heart attacks, strokes, and breast cancer combined. Osteoporosis is the result of losing bone cells at a greater rate than we are able to replace them, which reduces bone density. As a consequence, bones become weakened and are at a greater risk of sustaining a fracture.

While many medications and treatment options exist, exercise remains one of the most important interventions for osteoporosis prevention and management. Regular exercise improves balance and muscle strength, reducing fall risk while also strengthening our bones. Through progressively adding resistance to exercise, muscles adapt to increased demands and get stronger as a result. Similarly, bones strengthen as more force is placed through them. For our muscles and bones, the concept of ‘use it or lose it’ holds true; they get stronger when exposed to load and become weaker when they do not experience enough of it. While it is never too late to start prioritizing resistance training, implementing it earlier in life allows us to build up and maintain our bone density, which decreases the risk of developing osteoporosis in the future.

Exercise is just as important for the management of osteoporosis as it is for the prevention of the disease. According to Osteoporosis Canada, it is recommended that both strength and balance training are completed a minimum of twice per week, with exercises that challenge the body and progressively increase in difficulty. All muscle groups of the body should be targeted with an additional emphasis being placed on postural muscles. These postural muscles involve muscles of the abdomen, neck, and back which help to support the spine and keep the body tall and strong. To strengthen these postural muscles, movements such as deadbugs, bridges, and band pull-aparts may be performed. Upper body strengthening should focus on pushing and pulling movements, such as push-ups and rows, while exercises such as squats and lunges may be used to strengthen the legs. For safety, individuals with an osteoporosis diagnosis should be mindful of bending and twisting the spine, and practice proper lifting techniques. For example, focusing on bending at the hips and knees instead of the back. In addition, weight-bearing activities should be performed at an intensity appropriate for each individual and their goals, whether that is for osteoporosis prevention or management.

When it comes to exercising with osteoporosis, working with an exercise professional such as a

kinesiologist is a great option for those seeking guidance. Whether you are new to or have an extensive background in resistance training, a kinesiologist can help to develop an exercise plan that builds strength in a safe and effective manner. As kinesiologists specialize in the body’s movement, you can confidently learn proper exercise form and build the foundation necessary for long-term benefits.

Disclaimer: The information provided in this article is for educational purposes only and is not a substitute for medical advice. Individuals who have been diagnosed with osteoporosis or have concerns about bone health should consult their healthcare provider prior to starting a new exercise program.

Resources

- Osteoporosis Canada. (2026). https://osteoporosis.ca/

- Mayo Clinic. (2026). Osteoporosis. https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968