Exercises to prevent or cope with osteoporosis
Exercise has long been recommended by physicians and physical therapists
as a means of preventing osteoporosis, delaying onset in those genetically
inclined to it, and significantly limiting its negative consequences. (Indeed,
even in the 19th Century it was observed that mechanical loading shaped
bones when kids were growing up.) Numerous studies
have shown that any sort of activity employing the body’s major muscle
groups makes a positive difference in the fight against osteoporosis, and
that weight or load bearing exercises are the most effective. The reason
for this is that exercises causing muscle to pull on bone stimulate the
bone to build tissue 
more boney mineral mass, creating greater density.
Weight-bearing exercises may mean working out with weights. Using light to medium amounts of weight can stimulate bone health while reducing the incidence of pulled muscles or joint injuries that can result from use of heavy weights. Choosing 2-5 lbs weights for various arm lifts is an excellent exercise, as is holding a bar toting 20 to 25 lbs of weight and doing squats, or simply walking around a track. This is often called resistance exercise, because the weight is resisting the free movement of the muscle, causing them to pull on the bone and stimulate greater density. Any exercise that inhibits the free movement of muscles can be called resistance exercise, including swimming, which is highly recommended because it provides resistance and almost no impact to joints. Resistance exercise is most effective when engaged in three to five times per week. As muscles are strengthened, the routine may be expanded by adding more weight or increasing repetitions or laps in the pool. It is important to find ways to exercise the muscles throughout the body, including the chest, back, and stomach, not just the arms and legs.
Weight-bearing exercises include any activity which uses the muscles to hold up of lift the body’s weight. Walking, hiking, jogging, stair climbing, and dancing are all effective weight bearing exercises that will help prevent osteoporosis or diminish its consequences. Participating 3 to 5 times per week in weight bearing activities, for 30 to 60 minutes, will contribute to the fight against osteoporosis, and yield numerous other physical and emotional benefits for a truly holistic approach to health and well-being.
Like muscle, bone is better build with high intensity exercise than
low intensity. This is why resistance training is particularly
recommended to prevent the onset of osteoporosis and to mitigate its
effects.
One way to maximize the benefit is to target the weight bearing
exercises to loading bone sites most prone to fracture – the hip and
spine. If you can build up those bones, you are on your way to
reducing fracture risk.
“High impact” aerobic activity is not good for people who have
developed osteoporosis, although it may be OK for those who don’t have
it. When bones are thin, “low impact” exercise is preferred. If you
work with a trainer or physical therapist, they can help develop a
progressive program in which weights increase over time.
To reduce the risk of injury and gain the optimal benefit from weight bearing exercises, use simple precautions. Exercise should fit into the daily schedule, should be enjoyable, and should feel safe. First, speak to your physician about your proposed activities, and follow his or her guidance. Secondly, and especially if you have already been diagnosed with osteoporosis, begin with light exercises and slowly increase resistance as you feel comfortable and remain free of exercise-related injury. Finally, be cautious of exercises which involve twisting, such as golf or bowling. These subject bones to torque, and may cause stress fractures. This is particularly important if osteoporosis has already been identified.
It is common for an exercise program to be disrupted by health problems, changes in job type or hours, personal relationships, and vacations. Getting back on track can be tough, but is an important step in maintaining the benefits of exercise. Frailty syndrome is often comorbid with osteoporosis, and exercise can help fight both. You don't have to consider osteoporosis an inevitable consequence of aging. Fight its onset and its effects, and you may experience greater well being than you thought possible.
Related: Obesity and osteoporosis
The University of Arizona Bone Builders website has a page on exercise.
