How Exercise Helps Prevent Osteoporosis, Seeking help from a chiropracter PT can guide your exercise to make a difference

debmilsom
Jul 28
2 min read

Osteoporosis is a silent condition that weakens bones over time, increasing the risk of fractures – especially in the spine, hips, and wrists. It’s more common than most people think, particularly in women over 50, but also in men and younger people with certain risk factors. The good news? Exercise is one of the most powerful tools for preventing osteoporosis.

At Movement Health & Wellness, we’re passionate about helping you move with confidence – not just today, but for decades to come. Whether you're recovering from an injury or looking to future-proof your health, understanding how to build strong bones is essential.

Why Bone Health Matters

Bones are living tissues that constantly remodel. As we age – or if we lead a sedentary lifestyle – bone breakdown can start to outpace bone building. That leads to lower bone density and a greater risk of fractures from simple slips or falls. Osteoporosis often develops without symptoms until it’s too late.

But bones respond to stress – and the right type of movement can help keep them strong.

The Best Types of Exercise for Preventing Osteoporosis

Not all exercise is created equal when it comes to bone health. Here's what works best:

Weight-Bearing Exercise

These are exercises where you work against gravity while standing. Think:

Brisk walking or hiking
Dancing
Jogging
Stair climbing

Weight-bearing movement encourages the body to strengthen the bones that support us — especially the hips and legs.

Resistance Training

Using weights, resistance bands, or bodyweight exercises builds muscle strength, which also stimulates bones to become stronger. Examples include:

Squats and lunges
Deadlifts (even with light weight to start)
Push-ups and rows
Resistance band workouts

This is where we shine at https://movement-wellness.com/ – with tailored in-clinic and online programs designed to meet your current ability and help you progress safely, from wherever you are.

Balance and Mobility Work

Preventing falls is just as important as building bone. Exercises that improve balance and joint control help reduce your risk of injuries. We integrate:

Balance drills
Core stability work
Gentle mobility flows (including DNS-inspired movement)

Our Approach at Movement Health & Wellness

We believe everyone deserves to move freely and confidently, no matter their age or history.

When you come to Movement Health & Wellness:

We assess your movement quality, posture, and risk factors
We tailor a safe, progressive program that fits your lifestyle and goals
We combine manual therapy with exercise-based rehab
We offer customised online programs so you can stay consistent even if you can’t make it to the clinic
We educate you on simple, sustainable changes that support lifelong bone health

Whether you're in your 30s looking to future-proof your health, or you’ve already been diagnosed with osteopenia or osteoporosis, it's never too early or too late to start moving better.

Ready to Take Control of Your Bone Health?

Let’s build strength from the inside out — together. Book an appointment or reach out for a tailored in-person or online program that supports your long-term health and helps you live an active, confident life.