VCU Program for Osteoporosis and Bone Health

Exercises to prevent bone loss

Good Exercise:

  • Running, jogging
  • Weight-training
  • Aerobics
  • Stair climbing
  • Racquet sports (tennis, squash, racquet ball)/li>
  • Field Sports (soccer, lacrosse, field hockey)
  • Court Sports (basketball, volleyball)
  • Dancing (folk, square, modern, ballet)
  • Back exercise is important to maintain and improve your posture


Warnings for people with osteoporosis:

  • Lift only 20 pounds or less with your arms
  • You can lift any amount with your legs
       - If the weights you are lifting with your legs are transferred through your trunk donít lift more than 20 pounds
  • Maintain an erect trunk with no twisting or bending

The optimal goal is 30 minutes to an hour at least four times per week.

Exercise examples

Other things to consider:

  • Some studies have shown that bone mass will decrease when exercise training stops. Therefore, for an exercise program to help maintain healthy bones it needs to be continued.
  • It is important to remember that exercise alone cannot prevent bone disease. You should combine exercise and a well balanced diet along with regular visits to your doctor if you are at high risk for Osteoporosis.

If you already have a bone disease you should consult your doctor before attempting these exercises.


Contact Us
Last Updated on September 13, 2005

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Virginia Commonwealth University
PO Box 980111
Richmond, VA 23298
Phone: (804) 828-8932