Osteoporosis & Exercise: What Actually Works (And What to Avoid)
If you’ve been told you have osteopenia or osteoporosis — or you’re worried about your bone health — you might be wondering:
What exercise is safe? And what actually helps?
Let’s simplify it.
First — movement is essential
Avoiding exercise is one of the biggest risk factors for worsening bone density.
Your body needs:
- Load
- Movement
- Strength
to keep bones healthy.
What type of exercise helps bone density?
Research consistently shows that the most effective approach includes:
✔ Strength training (most important)
- Builds muscle → supports bone
- Creates load through bones
- Improves long-term resilience
✔ Weight-bearing exercise
- Walking, stepping, resistance work
- Encourages bone maintenance
✔ Balance & stability training
- Reduces fall risk
- Improves confidence
Where Pilates fits in
Pilates is an excellent foundation for:
- Posture
- Core strength
- Movement control
But on its own, it may not provide enough load to stimulate bone. That is why at Pottsville Physio our clinical exercise programs include Pilates + Strength training and we also offer balance classes.
How do you know where you’re starting?
Before building strength, it helps to understand your body.
InBody 570 Scan
- Measures muscle mass
- Identifies imbalances
- Tracks progress over time
This helps ensure your program is targeted and effective. We will have the Inbody 570 in the clinic the week of May 11th. Book in now for only $40 for your scan.
The most important message
You are not too old to build strength
You are not too late to support your bones
But doing the right exercise — the right way — matters.
InBody Scans — May 11th
$40