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Osteoporosis Center

Quillen College of Medicine


*Check with your doctor before starting any exercise program.

Bone is a living tissue that responds to exercise by becoming stronger. Bone mass peaks during the third decade of life. After that time, we begin to lose bone. People who exercise regularly generally achieve greater peak bone mass than those who do not.

Exercise is important for osteoporosis patients:
  • Helps maintain bone mass, which lowers the risk of developing osteoporosis.
  • Makes you less susceptible to falls.
  • Improves your quality of life.

To build better bones, exercises should include a combination of strength and cardiovascular training. Examples include:

  • Walking

  • Hiking

  • Jogging

  • Climbing stairs

  • Rowing

  • Lifting weights
    (preferably not free weights)

The optimal goal is at least 30 minutes of physical activity on most days, preferably daily. It is important to ALWAYS have a warm-up period and cool-down period.


Exercise Guidelines:
  • If pain occurs, STOP!
  • If you feel dizzy or short of breath, STOP!
  • Never hold your breath when performing an exercise.
  • Maintain proper posture when performing an exercise.
  • Avoid any twisting or bending movements!
  • Increase amount of weight gradually. The number of repetitions is more important than absolute weight. 


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