5 Weight Bearing Exercises For Osteoporosis | Strength Exercises for Adults 50+

Join Meg from AIM Fitness for exercises designed for individuals with Osteoporosis. In order to stay strong, prevent falls and injury, and reduce the risk of a fracture, it's important to keep moving. If you have lost your flexibility or strength, or if you want to keep exercising safely with Osteoporosis, then this video is for you!
As we age, it's especially important to build strength for everyday tasks, work on flexibility to prevent injury, and maintain mobility in order to move around pain-free and with ease. This is a workout suitable for Adults 50+, Seniors, or beginners.
Follow along in the comfort of your own home! Disclaimer: By watching this video, you choose to participate at your own risk.
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Seniors' Fitness Expert: Meg Stickl
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Bio: Meg has been teaching senior's fitness classes for the past 15+ years in Ottawa, Ontario, Canada, is passionate about fitness, cooking, and going on walks with her dog Finley.
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#fitnessoverfifty #aimfitness #exerciseathome #seniorfitness #WeightBearingExercisesforOsteoporosis #OsteoporosisStrengthExercises #ExercisesforAdults50+ #SeniorFitnessRoutine #BoneHealthWorkouts

[@AIMFitnessActivitiesInMotion]

Have you been enjoying my exercise videos on KZbin? Are you looking for a structured program? If you want to maintain your independence and continue to build strength, then I invite you to join AIM Fitness Online- a Monthly Membership Fitness Program for Adults 50+ with access to OVER 200 Exercise and Nutrition Videos! All the videos are 15-30 minutes long, include no ads, and are designed to help YOU improve strength for your hobbies, boost your motivation, increase your mobility, and aid in better balance as you age! Each week you will receive the AIM Fit Exercise Calendar, so you can "click" on the workout video of the day and easily follow along! I'd love to have you join me inside my membership! You will LOVE it!! Cost: $34.84 USD/mo or $46.99 CAD/mo Click here to join today: activitiesinmotion.ca/making-seniors-fitness-easy/ Questions? Reach out here: activitiesinmotion.ca/contact/

[@AProscia105]

I just started to view your videos, since I was diagnosed with Osteoporosis. I refuse to take bone-building infusions as suggested by my doctor. Please continue to feature your exercise videos to help those of us who will fight this condition naturally. Thank you for all your help!

[@pattyosowski6354]

I agree. I won't take fosmax or any other osteoporosis meds. Good luck to you!😉

[@margaretzondo4796]

Me too refuse to take medication. Am glad I found this video. Thanks

[@marilynjackson5752]

Just found you. I have osteoporosis in my hip and osterpenia in my lumbar spine. My doctor said to do weight bearing exercises, so here I am!

[@sherryhughes2757]

I so agree with everyone here I was diagnosed about five years ago and I’m doing fine yeah I’m not taking any meds either. I think eating healthy and doing exercise hopefully that helps but I do believe exercise is extremely important, so thank you very much for your videos. Looking forward to the next one.❤

[@theSTEE7ERS58]

Those meds are scary 👍

[@AlisaJohnson-ro7ot]

Thanks so much. I’m new and this is my second day.

[@laurad2932]

I’m 66 and have been diagnosed as having some osteopenia and osteoporosis. My goal is to use diet, safe exercise, and certain vitamins to strengthen my bones and make them less prone to being brittle. I will not take a bisphosphonate.

[@catherineterry9110]

I have oteoporosis and will work hard to not take fosamax medication. im 84 female thank you

[@AIMFitnessActivitiesInMotion]

Thanks for watching!

[@barbarahood4488]

I'm 67 and was just diagnosed with Osteopenia. I need good resistance and weight bearing exercises to reverse my diagnosis. I did a search and stumbled on your video. It is a great starter video, and I plan to do one or two of your videos every day. Please focus on exercise for people with Osteopenia. Thank you.

[@pattyosowski6354]

My name is Patty and I'm 67 years old with osteoporosis. I would appreciate more osteoporosis exercises. I really enjoy the videos.

[@user-cj2im6ow8j]

How many pounds are the weights you’re utilizing?

[@thecousinskwadblossom8844]

1 st time watching your videos, enjoying it

[@lauraschermann946]

I'm 73 yrs old and have been on Boniva for 4 yrs off and on, however still experiencing bone loss. Sent to a Rheumatologist and PX Evenity. Have not taken it per reviews on side effects. I have been active since my 20's thru my 40's with step aerobics & weight training. Once I turned 50 I started running and participated in half marathon til I was in my 60. I have done yoga on and off for 20 yrs and returned to 3 days a week to yoga once I retired at 65. I have also added Tai Chi to my routine for 2 days a week. I have decided to go back to weight bearing exercises and have found your video to be very informative. I would very much like to see more videos that you can offer. My goal is to increase bone mass naturally for 12 months before I reconsider Evenity or any other meds.

[@corneliaspurdens-ih9gd]

Thanks for the exercises, I have osteoporosis and refuse to take medication, looking forward to more of your videos, Cornelia

[@user-mw5ye7sb3z]

I have osteoporosis, been diagnosed 4 years ago , I will do anything than take fosamax I am 73. I Have only just discovered your video's. Very helpful

[@KarenBrittain-dk9cs]

Yes to more videos for osteo, please. Enjoyed this workout !

[@lizfisher4622]

Thanks for the osteoporosis videos! Subscribed!

[@AIMFitnessActivitiesInMotion]

Welcome aboard!

[@ellieb6483]

2

[@user-wt3sd6zu7h]

I have osteoporosis and this is my first time in your class - found this by accident - soooo glad!!!!

[@marykaybean-tr8pc]

I am 67 years old and was just diagnosed with osteoporosis. I find your videos wonderful, easy to follow. Please keep your osteoporosis videos coming!

[@kellygabriele2084]

Yes! I was just diagnosed with osteoporosis and am looking for regular strength training videos and diet suggestions too! Thank you!

[@sugarlady63]

2. Just had Bone Density Scan today first time. I was diagnosed with osteoporosis. Came home and searched for weight bearing exercises for osteoporosis. Your video came up, very easy to follow. Did my first workout with you thanks.

[@JulieHaglage-xl7zd]

I am 65 and have osteoporosis. Also family history. My mom and sisters are all under 5’1. Just starting your videos

[@suanneamos4491]

2. This is my first time watching…I am 53 and asked for a Dexascan in August and found out I have osteoporosis. I am doing Pilates three times a week but now want to add weight bearing exercises specific for osteoporosis for 3 days a week and I found your channel. I’m slightly worried to have this at 53 but my goal is to try hard for one year with exercises and changes to my supplements and HRT before trying Fosomax that was recommended by my Doctor. I really enjoy your slow calm pace because I’m rather intimidated by this diagnosis and nervous now to make certain movements. I can’t wait to find other videos that you may have!! 😊

[@michellelieber2328]

Hi. I am 54 and just found out I have osteoporosis as well. You're not alone.

[@suanneamos4491]

@@michellelieber2328 Were you surprised? I was so stunned and it took me awhile to not fear every move I made!

[@michellelieber2328]

@@suanneamos4491 I apologize for not responding sooner! I was shocked because I thought I was doing all the right things: taking calcium & vitamin D supplements & I'd never had a broken bone. I was so freaked out when I got the test results, but now I'm determined to be active -- doing brisk walks, weights, etc. How are you doing now?

[@suanneamos4491]

@@michellelieber2328 I did too! I took supplements and was doing Pilates and did Pure Barre before that so I’ve been active for years. I bought a jump rope with intentions of using it to create that stomping effect the is supposed to stimulate bone growth. I’ve yet to use it and really need to. I also was going to do heavy lifting as recommended by my doctor and I haven’t done that either. I need to really do those two things and stop saying “tomorrow”. I wanted to do a repeat dexa this summer at the one year mark but will maybe give myself another full year to do the added things I should have been doing since last summer. Ugh. I hate that I’m still scared of a fracture but disappointed I haven’t done all the things I should be yet. I should do some walking too!! Everything surely helps, right?

[@michellelieber2328]

​@@suanneamos4491 The jump rope & weights sound like great ideas. Start with a small, do-able goal (e.g. 5 min. of jump rope, 10 min. of weights) & do that for several days, to get into a routine. As it gets easier, you can add more time. Don't look back & beat yourself up. Just move forward! You can do it! Good luck.🙂

[@kakilong]

love your videos. been watching for a month. I do have osteoporosis. 2

[@dianazylicz1352]

I have osteoporosis. This workout was great. Please keep your videos coming.

[@cathyguenther1664]

Anti Cancer drug Anastrozole caused my Osteoporosis 😢 Disabled Nurse who's to young for falls. 1st time watching this video..very direct easy to follow.

[@laurieschaad4419]

Your weight bearing exercises for us older folks are fabulous! They work my body in ways that I can definitely feel, yet without any pain, and they are enjoyable to do. I am so glad I discovered your videos! 😊 I'm in the States, in Lake Oswego, Oregon.

[@AIMFitnessActivitiesInMotion]

Wonderful! Thanks for sharing this! Keep up the good work 👏

[@66Leefan]

I love your videos. Yes, more osteoporosis friendly videoes please!

[@AIMFitnessActivitiesInMotion]

Thanks! More are coming!

[@bornagainchristian2501]

Great. I have learned additional exercises I am an osteoporosis patient for 4 years now but my doctor not even suggesting exercises. Only medication.

[@patricialeach766]

I am 82 years young with newly diagnosed Osteoporosis. I watched this video for the first time yesterday, then today was much better and easier. And I will continue to watch. Because I don’t want to take drugs and I want to live a long healthy life. Thank you.

[@AIMFitnessActivitiesInMotion]

Thank you so much for watching! I appreciate your support!

[@patricialeach766]

Well, last week I fell, stepped into a hidden hole in the grass and broke my right arm. (and I’m right handed) 😢UGH Be back in a few weeks.

[@suelewis689]

First time with you Meg-I enjoy this with you. I fell and brok my wrist last year. Have osteopeorosis, DDD,Degenerative disc- turning 67 . UI used to walk a lot but since breaking my wrist I have cut back and do walk evcersises, but not sure if I am helping or hurting myself sometimes! Thank you for your instruction ans easy excersises to do when I can. I am looking forward to more of your classes! Thank you IT DOES RUN IN MY FAMILY-MOTHER, GRANDMOTHER, aUNT (MOMS SISTER)

[@jacquedietz2110]

Just diagnosed and determined to improve thru exercise and eating right. Please do more ❤

[@user-bi6er9sw4b]

Excellent!

[@bxbornbrucefan]

2! New to your videos and so happy to have found them. I am 69 yo and have osteoporosis in my family history. Right now I only have osteopenia and I want to prevent it from worsening. Your exercises will surely help! Thank you again!

[@valdahunt2848]

I have osteoporosis and enjoy doing these exercises. I am watching from the Bahamas.

[@christineaisbett8472]

Yes ostioperosis and arthritis and loving your videos thank you. 70 years old, watching from Australia.

[@maxinetaylor383]

I’m going to start these tomorrow - Thank you so much

[@Marianne-cc5fg]

Fabulous exercises for osteoporosis. I can follow along and feel positive. Please continue making these. Thank you.

[@nancytehas9682]

Thank you, watching replay

[@mariaquibael1320]

Thanks so much

[@AnnzKleinz27]

2 thank you for these weight bearing exercises and more in the future

[@cindyfoster1126]

Matches my physical therapy exercises.

[@billiekight4587]

You are really good. I suffer with osteopenia

[@fidelogos7098]

I am 75 and was diagnosed with osteoporosis in my late forties. I've gained about 20 pounds in the last ten years due to not enough exercise. I'm doing the Keto diet along with intermittent fasting and doing a YT workout every day. I really appreciate weight-bearing exercises that are safe for me while still getting my heart rate up. Thanks so much. (May 2023)

[@maxinetaylor383]

I’m glad I read this because I suffer from osteoporosis from the age of 50 and I read that the life expectancy is 15 years for a woman so reading this you give me hope 👍thank you

[@caridadfernando6504]

Thank you - 2 nd time watching. I’m 73 with osteoporosis.

[@rosegruden5575]

Yes I have osteoporosis. Would like to see more videos

[@juleebeckelman1285]

2- Hi there Meg, Julee from the Big Island of Hawaii here. I do have osteoporosis so I love these weight bearing exercises. thank you so much

[@lyndalgallaway]

Thanks learned some new additions...yes please more Osteo challenging weight bearing please for this 78 yr young fit bod. 😊

[@AIMFitnessActivitiesInMotion]

Noted! Great to have you here! Thanks for joining in! 🥰

[@patriciahuth2988]

I just turned 70 and have been diagnosed with osteoporosis since I was 62. I have not focussed enough on weight-bearing exercises so glad to find you!

[@lolaheasley5453]

2. First time with your video Was diagnosed with osteoporosis last year at age 57 Thank you for this It feels like a great start

[@feelgoodgenerationx680]

I was also diagnosed at 57. I was told I am so severe that I'm beyond help. In the name of God, I rebuke that! I am taking supplements, diet change, and exercising every day.

[@fecalipayan6000]

I like this exercise easy to follow thank you Meg

[@suebruhling1666]

I do have Osteoporosis and would like to see more of these videos! Thank you!

[@barbbratvold-cg5ig]

Great workout! Thank you Meg! I have Osteopenia.

[@AIMFitnessActivitiesInMotion]

Thanks for watching!!

[@lauratheis3621]

Yes im new e to this i do have osteoporosis would like to see more!😊

[@user-yx3qi3fl9p]

Thank you for providing these excellent exercise videos for those diagnosed with osteoporosis!

[@AIMFitnessActivitiesInMotion]

Happy to help! Thanks for sharing 🙏😊

[@user-ze6bn9tg7u]

I have subscribed and yes, I do have osteoporosis

[@AIMFitnessActivitiesInMotion]

Thanks for watching 🙏☺️

[@barbaraboyer1127]

Excellent presentation and exercises for osteoporosis. Please send additional moves, Meg. Thank so much.

[@AIMFitnessActivitiesInMotion]

Thank you! Will do!

[@KenOBarr]

Back again, just my speed, more please a d thank you!!!

[@bonniechatelain2993]

2. Thanks, Meg, More of this type of exercise videos would be really helpful.

[@AIMFitnessActivitiesInMotion]

More to come!

[@user-fb1yx1su1h]

First time watching. I have osteoporosis at 60

[@juliealvares4461]

Very nice instructions yes I am watching it for the first time, I do have Osteoporosis, and I am glad to see more videos

[@SusanBeidleman]

This is my first time watching and just diagnosed with osteoporosis at 63. Runs in my family and I'm praying against that family infirmity, exercising, and taking supplements.

[@feelgoodgenerationx680]

Agree, amen.

[@phyllisburke7468]

I have osteoporosis, this is my first time watching. I loved the work out. My doctor is trying to convince me to get shots every month, I said no after all I have been reading. 5 years ago before I knew better she sent for recast infusions twice. Well I ended up with bone loss in and around my teeth. My periodontist said it is a side effect with the drugs for the bones it attacks your bones in your mouth, rare, but of course it happened to me. Well I have a scan next week of my bones I’m not looking forward to this, I’ve only been able to start exercises the past month. I’m 67 and feel so much older. Thank you for this video it gave me more confidence and I was able to do the workout.

[@AIMFitnessActivitiesInMotion]

Thanks for sharing! So glad to have you here! Thanks for joining in! 🥰

[@geethanigunasena7753]

First time. Thanks!

[@AIMFitnessActivitiesInMotion]

You're welcome!

[@kathybjornstad1631]

Oh ya- 70 with osteoporosis so need big time exercising! Thank you!

[@lesliebateman7809]

I have very mild osteoporosis. My main issue right now is that I am recovering from hip replacement surgery 2 months ago. I find your videos are perfect for that. I can stay with all my precautions and feel like I get a good workout. Thanks.

[@yvonnesymons1757]

Vancouver BC just started an realize I really need it! 88year old and I thought fit

[@virginiateed9388]

First time watching I have osteoporosis and has one lumbar fracture enjoyed your exercises

[@user-qq9hp9hn7o]

First time watching, always great to see new exercises. Thanks

[@AIMFitnessActivitiesInMotion]

Glad you enjoyed!

[@kathleenhoward4084]

Thank you for taking the Time to make this video for all of us who have osteoporosis.🌺

[@AIMFitnessActivitiesInMotion]

You're always welcome! Thanks for joining in! 🥰

[@feelgoodgenerationx680]

Wow wow 👌 👍 U are the best of all the videos I've watched so far! Thank you! God bless you! 🛐🙏

[@AIMFitnessActivitiesInMotion]

Great to have you here! Thanks for joining in! 🥰

[@catherineterry9110]

Meg thank you very much

[@AIMFitnessActivitiesInMotion]

You’re welcome 😊

[@selmam1284]

I’m 54 yo and just diagnosed with osteoporosis. I’m a runner and I’ve been running/walking every day 3-5 miles, averaging 10000 to 20000 steps a day, no underlying condition, not taking any meds, low carb diet since 2002. How did I get osteoporosis at this age, taking care of myself with exercise and healthy diet, non smoker and not drinking alcohol ever? Thank you for exceercises🙏

[@bethrussell4011]

2 Thank you

[@hoots2971]

Great starter workout for me. I am a 66 yr. old woman. I just learned today that I have osteopenia and want to get stronger so it doesn't progress to osteoporosis. Thank you for the gentle, easy movements. Looking forward to checking out your channel. Thanks!

[@dianedixon2947]

First time viewer. Diagnosed with osteoporosis recently. My job is pretty sedentary, so I am very happy to have this video for weight bearing exercise that I can do at home. So grateful!

[@PeggySherman]

Hi! I recently found out that I have osteopenia. I'm 59 and my paternal grandmother had osteoporosis. This is my first time watching this video. I'm glad to find exercises that I can do to strengthen my bones. Thank you!

[@AIMFitnessActivitiesInMotion]

You can do it!

[@claudineachter9172]

2 im glad I found your video this morning . I need this . I’ve been trying to go to the gym 2 or 3 times a week but have only been making it once . I can do these at home with my weights . I’ll keep watching . Thanks

[@AIMFitnessActivitiesInMotion]

That's right! 😃 you can do it, keep on going!

[@lindamardosz7013]

2 these exercises are great for beginners.

[@AIMFitnessActivitiesInMotion]

Glad you like them!

[@jenniferwu2097]

Thanks!

[@AIMFitnessActivitiesInMotion]

Thank you so much, Jennifer 🙏 😊 I really appreciate it 🙏

[@chasdarwin1859]

This is an excellent video. Please do more for osteoporosis.

[@edithmesser3846]

Im 66 years old and was diagnosed with osteopenia . I really enjoy working out with you. You make it fun! ❤

[@AIMFitnessActivitiesInMotion]

Wonderful!

[@aileenirias4460]

Thank you! This was perfect. Great amount of time as well. Great for busy life. Looking forward to more videos.

[@AIMFitnessActivitiesInMotion]

Thanks for joining in! 🥰

[@user-rm1wu8yk9z]

Just saw your video for. The 1st. Time.I am an 78 yr. Old with Osteoporosis, i enjoyed the exercises. I do stretching exercises daily also walk 90 minutes per day.Thank you

[@AIMFitnessActivitiesInMotion]

Best of luck!

[@hgk111]

I am 66 years old and I was just diagnosed with Osteoporosis. My doctor suggested weight-bearing exercises, so here I am! I will continue to watch and do your suggested exercises. Thank you!

[@user-wr7rl2ft5d]

Great workout! I have mild osteoporosis, and these exercises are perfect and safe for those of us with this condition to do...thank you!

[@cmbooks2000]

2. Just discovered your channel yesterday after my bone density scan results. Thank you for providing this very important service.

[@AIMFitnessActivitiesInMotion]

Glad it was helpful!

[@gre55]

2 Yes would definitely love some more osteoporosis workouts!

[@AIMFitnessActivitiesInMotion]

Great to have you here! Thanks for joining in! 🥰

[@rua369]

Thank you so much as this is my first time and I have osteoporosis which runs in my family. Yes I would live more exercises to help. I gave a Dexa scan in a couple of weeks.

[@vivianyarwood6024]

First time watcher! Yes I have serious osteoporosis, age 75. Easy to follow. Thank you so much

[@AIMFitnessActivitiesInMotion]

You are so welcome! Thanks for joining in! 🥰

[@marybeth123]

I was diagnosed a few months ago at 57 of osteoporosis and would love to have more videos…I just am having a hard time deciding on meds that they are wanting me to take….fosamax or Prolia…yikes both are terrifying. Thanks for these video they are great…❤

[@bethhoward1982]

Hi, I was terrified when my Dr recommended boniva for me (tablet form, once monthly. I’ve never had to take any long term medication in my life. I’m 65. I have chosen to be informed about this medication, but not be scared by it. So far, I’ve taken two monthly doses with no side effects at all. I find I just really have to follow the directions for taking it: first thing in the morning on an absolutely empty stomach with 8 ounces of water. Then, go for a 30 minute walk. Wait another 30 before eating or drinking anything else. For me, the hardest part is not having my cup of coffee for an hour! 😂😂😂 I guess what I’m saying is it appears to be working for me so far. Blessings and prayers you make the right decision for YOU.

[@marybeth123]

@@bethhoward1982 I haven’t decided on any meds yet since I already have rheumatoid arthritis and take Humira injections…so one thing at a time I guess for now. Don’t want to reduce my immune system more. Thank you for your prayers…can always use them🙏🏻

[@suelewis689]

I do have osteoporeous which runs in my famiiy and enjoyed tis. I would like to do more with you. Thanks Sue

[@mountaindweller777]

2. Thank for you for this! I have osteo and a family history of such. I’d love to have more of these.

[@AIMFitnessActivitiesInMotion]

More to come!

[@michelerivera3055]

Hi! I was just dismissed with osteoporosis on a dexa scan. This really was scarey so I want to do everything I can to build up my bones. My doctor prescribed Fosamax but after doing research there are too many side affects. I will be increasing the recommended vitamins and minerals and exercising. Please create more weight bearing exercises. Thank you so much!

[@bethhoward1982]

I was scared, too, after being diagnosed with osteoporosis about 2 months ago. I’m 65, and otherwise in good health. Dr. has me on once monthly oral boniva. I have not had any side effects, but I definitely follow directions on how to take it. I’ve always believed in a combo of healthy living (diet, exercise, supplements), first, and then medication if necessary. So, am trying this and we’ll see how it goes! Blessings to you !

[@jeffsmamakat]

I am 74 years old and have been diagnosed with osteopenia in one hip. I really need to do weight bearing exercises, but they must be easy and short. I have a hard time being consistent if the workout is too complicated or long. Your videos are perfect! Thank you. I started with this one today and will try to do one each morning, building up to longer workouts.

[@AIMFitnessActivitiesInMotion]

You can do it! Thanks for watching!!

[@lindanorgaard4247]

Just turned 80 and recently was diagnosed with osteoporosis in hip joint. These exercises are excellent. Thank you

[@dianaorlando3964]

Meg, I ❤ your combo exercises for bone health. I’d like to see more videos focused on osteoporosis. I have severe osteoporosis and severe scoliosis. Thank you, Diana

[@TeresaK.-vg9mu]

I, too, have osteoporosis (and arthritis). I can do several of them throughout the day. Thank you!

[@AIMFitnessActivitiesInMotion]

You are so welcome! Thanks for watching 🙏☺️

[@karenlmaston]

I have osteoporosis in my hips. I appreciate the exercises that you do. Thank you

[@AIMFitnessActivitiesInMotion]

You are so welcome!

[@satya1108]

Enjoyed the workout Meg! I'm 64 and have osteoporosis. Would love to see more videos for osteoporosis! Thank you!

[@rebeccavaughan4342]

Feel better after doing exercises!

[@sailorette47]

Hi, first time on your site. 76 & diagnosed with severe osteoporosis. I have exercised forever but my my bones are weaker since I had a fall a year ago while tripped while walking. Had Chemo & on hormone therapy 7 years ago. Kept exercising but had some complications with knees & hips from fall. PT didn't help as much as I hoped, so here I am looking at new exercises. Thank you

[@user-wr7rl2ft5d]

Hello - Linda from Cape Cod, Massachusetts....Love your videos... I have mild osteoporosis, trying to keep it from getting worse.

[@julierandall623]

I was just diagnosed with Osteoporosis. I'm 66 yrs old. I like the exercises you showed. I was able to do them. I like that you also had some good tips. I'll be there every other day!

[@AIMFitnessActivitiesInMotion]

You got this! Thanks for joining in! 🥰

[@DaryleneWadsack]

I have osteoporosis. I would like more of these videos