Important: This page provides general information only. It is not a substitute for professional medical advice, diagnosis, or treatment. If you have concerns about your bone health, please speak to your GP.

Exercise & Physical Activity

Exercise is one of the most powerful tools for protecting your bones. Regular physical activity stimulates bone formation, slows bone loss, strengthens muscles, and improves balance — all of which reduce your risk of fractures. It is never too early or too late to start.

Key message: Bones respond to the forces placed on them. Just as muscles grow stronger when exercised, bones become denser when subject to mechanical loading. This is sometimes called the “use it or lose it” principle.

Types of Exercise That Benefit Bones

Weight-Bearing Exercise

Weight-bearing exercise means activity where your bones support your body weight against gravity. This type of exercise is most effective for stimulating bone remodelling and maintaining density. Examples include:

Brisk walking (outdoors or on a treadmill)
Jogging and running
Dancing
Stair climbing
Tennis, badminton, and racquet sports
Step aerobics
Hiking

Note: Swimming and cycling are excellent for cardiovascular health and general fitness, but because the water or bike supports your body weight, they do not provide the same bone-building stimulus. They can be included in a fitness plan but should be complemented by land-based, weight-bearing activity.

Resistance (Strength) Training

Resistance or strength training uses muscles pulling against bones, creating mechanical loading that stimulates bone formation. It is particularly effective for the spine and hip — the most important fracture sites. Examples include:

Free weights (dumbbells, barbells)
Resistance bands
Weight machines
Body weight exercises (squats, lunges, step-ups, push-ups)

Aim for at least two resistance training sessions per week, targeting the major muscle groups (legs, hips, core, back, arms). If you are new to strength training, a supervised programme with a physiotherapist or qualified exercise instructor is recommended, especially with an osteoporosis diagnosis.

Balance and Stability Training

Falls are the primary cause of fragility fractures. Improving your balance, coordination, and proprioception (body awareness) significantly reduces your risk of falling, and therefore your fracture risk. Good options include:

Tai chi — particularly well evidenced for falls prevention in older adults
Yoga (modified for people with osteoporosis — see cautions below)
Pilates
Single-leg standing exercises
Heel-to-toe walking
Balance boards

How Much Exercise Is Recommended?

The HSE and WHO recommend that adults aim for:

At least 150 minutes of moderate-intensity (or 75 minutes of vigorous-intensity) physical activity per week
Plus muscle-strengthening activities (resistance training) on 2 or more days per week
Balance and flexibility exercises on 3 or more days per week for older adults

Even if you cannot meet all of these targets, any activity is better than none. Starting with short daily walks and gradually building up is a perfectly reasonable approach.

Exercise and Osteoporosis: What to Approach with Caution

If you have been diagnosed with osteoporosis

Exercise is still strongly recommended and beneficial — but certain movements should be approached carefully or modified. Always discuss exercise plans with your GP or physiotherapist before starting.

Forward spinal flexion under load — such as sit-ups, crunches, rowing with a rounded back, or heavy lifting with a bent spine — increases the risk of vertebral fractures and should generally be avoided
High-impact jumping — very high-impact activities may be risky if bone density is severely reduced; ask your physiotherapist for guidance
Twisting movements under load — rotation of the spine under resistance should be approached cautiously

Yoga and Pilates can both be excellent for people with osteoporosis, but some poses (deep forward folds, extreme twisting) should be avoided or modified. Look for yoga or Pilates classes specifically designed for bone health or people with osteoporosis.

Getting Started Safely

If you have not been active for a while, or if you have osteoporosis, consider the following:

Start with gentle walking — 10–15 minutes per day and build up gradually
Ask your GP for a referral to a physiotherapist for an individualised exercise plan
Look for Sláintecare-supported exercise programmes through the HSE — some are specifically designed for older adults
Check if your local leisure centre or sports partnership offers supervised classes for older adults or those with health conditions

Falls Prevention: Exercise for falls prevention is just as important as exercise for bone density. See our Falls Prevention page for more specific balance and strength exercises.

Talk to Your GP

Before starting a new exercise programme, especially if you have been diagnosed with osteoporosis or have had a recent fracture, speak to your GP or physiotherapist. They can recommend the right exercises for your situation.

You can say: “I'd like to discuss my bone health and whether I should have a DXA scan.”

Questions to Ask Your Doctor

Last reviewed: February 2026 — FragilityFracture.ie Editorial Team