Exercising for older individuals who
are at risk for osteoporosis
Older individuals, who are at risk for osteopo-
rosis, should do age-appropriate weight-bearing
exercises. People who lead a sedentary lifestyle are
more likely to develop osteoporosis than those who
exercise regularly. For best results, weight-bearing
activities should consistently be done between three
and five times per week. However, prior to starting
an exercise program, it is very important to consult
a doctor, especially for those who have been leading
a sedentary lifestyle.
First, it is important to focus on exercises that
will help older people improve balance. Having
better balance will help prevent falls which may
cause fractures, especially for those who have oste-
oporosis. Even something as simple as standing on
one foot can help older individuals improve their
balance over time.
Second, individuals with osteoporosis should
choose appropriate strength training exercises
for their age and fitness level. People who have
osteoporosis, should not shy away from regular
weight-training involving free weights, resistance
bands, and their own body weight. It’s very import-
ant that older people develop strong back mus-
cles and maintain good posture while exercising.
Additionally, they must be careful not to twist the
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spine nor lift weights that are too heavy for their
fitness level. For best results, and injury prevention,
proper form, and technique are the key. For an
older person with osteoporosis, an injury can have
a devastatingly negative impact on his/her quality
of life because he/she is less likely to fully recover
than those who are younger.
Therefore, those who are new to strength train-
ing should consider getting help from a personal
trainer or physiotherapist to develop a safe and
effective program. When starting a strength train-
ing program, it is important to start at a low inten-
sity and gradually increase resistance over time.
A resistance program designed for prevention of
osteoporosis should include ten exercises that are
performed for 2-3 sets of 12-15 repetitions. In addi-
tion to regular strength training, individuals with
osteoporosis should take part in weight-bearing
aerobic activities. Brisk walking, using the elliptical
trainer, stair climbing and low-impact aerobics are
all examples of weight-bearing activities that are
safe for the aging population. These activities help
slow down bone loss in the legs and hips, as well
as the lower back. Depending on an individual’s
age, fitness level, and stage of osteoporosis, exercis-
es such as running and jumping may not be safe.
Members of the aging population should also
stretch regularly to maintain a good range of
motion in their joints. Stretching should be done
after the muscles have warmed for 5-10 minutes.
TIMELESS MERIDIAN