5 Osteoporosis Exercises to Build Stronger Bones and Reduce Fracture Risk

Looking for effective osteoporosis exercises to build stronger bones and help reduce your risk of fractures? In this episode, physical therapist and osteoarthritis specialist Dr. Alyssa Kuhn demonstrates five bone-strengthening exercises that combine resistance, intensity, and impact. You’ll learn why gentle stretching and leisurely walking may not provide enough stimulus to improve bone strength on their own, plus how to gradually introduce more challenging exercise while respecting your current abilities. The five osteoporosis exercises include: • Heel drops with adjustable impact • Stomp squats for lower-body strength and power • Side shuffles to strengthen your hips and glutes • Modified wall push-ups for your upper body and core • Side stomps with an overhead press for total-body or a full-body challenge Each movement includes modifications to help you begin at a manageable level and progress as your body becomes stronger. You’ll also learn how exercise intensity, impact, consistency, and proper form work together to support bone health. Building stronger bones takes time. Practicing appropriately challenging exercises two to three times per week and remaining consistent for six to twelve months may be necessary to create meaningful changes. Want guided strength, balance, and mobility workouts? Start your free trial of Adventurers for Life: https://keeptheadventurealive.com/start If you have a history of fractures, significant osteoporosis, pain, or concerns about high-impact exercise, talk with your healthcare provider before beginning a new routine. This episode is for educational purposes and is not a substitute for individualized medical advice. Complete at your own risk