5 Workouts to Preserve Bone Density, Balance, and Strength

Group of dancers exercising modern dance movements in large ball roomIf you have osteoporosis or low bone density, you need to be careful about the exercises you do to avoid further bone loss and fractures. However, exercise is still an essential part of maintaining good bone health. We have broken down the best exercises to help preserve bone density, strength, and balance.

Osteoporosis is a disease that causes bones to become weak and fragile. It is most common in older women but can affect men and women of any age. There are many different causes of osteoporosis, including family history, certain medications, and lifestyle choices. The best way to prevent osteoporosis is to get enough calcium and vitamin D, exercise regularly, and avoid smoking.


Osteoporosis can be a serious condition, but it is possible to live a full and healthy life with the proper care.

Top exercises to preserve bone density, balance, and strength include:

Strength Training

Strength training is an excellent exercise for people with osteoporosis. It helps build muscle mass, protecting the bones from damage and strengthening density.

In addition, strength training helps to improve balance and coordination, which can help to prevent falls which are a common cause of fractures in people with osteoporosis.

Strength training is also beneficial for overall health and well-being. It can help to improve mood, sleep, and energy levels. Strength training should be done two to three times per week for the best results.

Tai Chi

For people with osteoporosis, tai chi can be an excellent form of exercise. The slow, controlled movements help to strengthen bones and muscles without putting undue stress on the skeletal system. In addition, the focus on balance and posture can help prevent falls. Tai chi is easy to learn and can be done by people of all ages and fitness levels. For osteoporosis patients, tai chi is an excellent way to improve strength and reduce the risk of fractures.


Yoga is an excellent exercise for people with osteoporosis because it helps to improve balance and flexibility. Yoga also helps strengthen muscles, providing additional support for bones.

In addition, yoga helps improve circulation and promotes the intake of oxygen-rich air, which helps to keep bones healthy. Finally, yoga is a low-impact form of exercise that is easy on the joints, making it an ideal choice for people with osteoporosis.


Walking is an excellent exercise for people with osteoporosis. It is low-impact, requires no special equipment, and can be done anywhere. Walking helps improve bone density and muscle strength, which can help reduce the risk of fractures.
Additionally, walking has numerous other benefits, including reducing stress, improving joint mobility, and boosting overall cardiovascular health. Aim to walk for at least 30 minutes each day for best results.



Dancing is an excellent form of exercise for people with osteoporosis because it is low-impact and uses a wide range of motions. Dancing also helps improve balance and coordination, reducing the risk of falls. In addition, dancing is a fun activity that can help people stay motivated to exercise regularly. For these reasons, dancing is an excellent way for people with osteoporosis to improve their bone health.

Exercise is an essential part of keeping bones healthy. Our top 5 exercises listed above are just a handful of physical activities that can help people with osteoporosis or those who want to prevent the disease. More exercises that can be helpful in the strengthening of bones include golf, aerobics and hiking. With so many options, there is something for everyone. So, if you are worried about your bones, get up and get moving!

Maintaining Bone Health

Supporting bone health is also essential as you age. Bone Rescue can help to support the maintenance and development of bones thanks to its unique formula, including strontium. Chemically similar to calcium, strontium can provide great support for aging bones. Bone Rescue contains 680 mg of strontium along with additional ingredients to help keep bones strong and healthy.

Author Bio

Sarah began her interest in nutritional healing at an early age. After going through health problems and becoming frustrated with the conventional ways doctors wanted to treat her illness (which were not working), she took it upon herself to find alternative treatments. This led her to revolutionize her own diet to help her get healthier and tackle her health problems. She began treating her illness by living a more balanced lifestyle through healthy food choices, exercise and other alternative medicine such as meditation. This total positive lifestyle change led her to earn a diploma in Nutritional Therapy from Health Sciences Academy in London, England. Today, Sarah enjoys helping others by teaching healthy lifestyle changes through her personal consultations and with her regular contributions to the Doctors Health Press. Also, passionate about following her dreams in life, Sarah moved to France and lived in Paris for over 5 years where she earned a certification in beadwork and embroidery from Lesage (an atelier owned by Chanel). She then went on to be a familiar face sitting front row and reporting from Paris Fashion Week. Sarah continues to practice some of the cultural ways of life she learned while in Europe. They enjoy their food, and take the time to relax and enjoy many of life’s little moments. These are life lessons she is glad to have brought back home with her.