Bone Density Loss? How to Exercise Safely

“Never Twist Again” isn’t the full story.

Bone loss doesn’t just impact older women—it actually begins in your 30’s.

And with an osteopenia or osteoporosis diagnosis, moving safely (so you don’t break a bone!) becomes equal parts terrifying and confusing.

One of the most confusing things women hear is: “Never twist your spine.”

But the reality is more nuanced than that.

There’s a BIG difference between:

😀 gentle, controlled spinal rotation used for mobility, posture and daily function

vs.

🤕 forceful, loaded, or rapid twisting movements that place high stress on weakened vertebrae.

Organizations like the Bone Health & Osteoporosis Foundation and the International Osteoporosis Foundation specifically caution against powerful twisting movements of the trunk and twisting that occurs with forward bending—not necessarily all rotation forever.

👉 That distinction matters.

Today we’re clarifying ways that you can continue to move safely while preventing continued bone loss.

‍‍‍

Why This Matters

Osteoporosis is one of the top reasons older women lose their independence. It often leads to broken bones, which make it harder to stay active and live on your own. Movement is medicine for bone health—and confidence matters too. The safest long-term strategy is usually not avoidance of all movement, but learning how to move with strength, control, alignment, and appropriate progression.

‍

FITNESS SIMPLIFIED

A diagnosis of osteopenia or osteoporosis does NOT mean you should stop moving—it means learning how to move smarter so you can stay strong, mobile, and active for years to come.

‍

Fitness Tip to Protect Your Bones

Keep Moving, Even with Bone Loss

‍

Not all bone loss—or movement—is the same.

A woman with mild osteopenia has very different exercise needs than someone with advanced osteoporosis or spinal fractures.

Avoiding all twisting can create its own problems:

🤕 More stiffness

🤕 Poorer mobility and posture

🤕 Growing fear of movement

The goal isn’t to stop moving—it’s to move wisely.

Experts are most concerned about force, speed, strain, and poor positioning, especially with a rounded spine. That's very different from gentle, controlled movement.

But, if twisting feels uncomfortable:

✨ Reduce the range of motion

✨ Move your hips and shoulders together

✨ Pivot through your feet

✨ Avoid twisting under heavy load

✨ Keep your spine tall

✨ Move slowly and with control

Want to see these modifications in action? Watch this quick video 👇 and learn how to keep your spine stable while staying active.

‍

How to Modify (Twisting) Exercises for Osteoporosis

Keep your trunk stable
Reach your arm to the side instead of fully twisting your spine
Focus on posture—stay lifted, don’t collapse forward

Extra Tip: Move from your upper back and hips—not your low back. Keeping your core gently engaged and your spine long can help distribute rotation more safely through the body instead of placing excess stress on the lumbar spine.

Did You Know...

With osteoporosis, having a strong upper back is really important! So combine these posture-correcting stretches with upper back strengthening exercises like this one: How to do T’s, Y’s and W’s

Osteosarcopenia is a term that refers to both bone and muscle loss with aging. Since your bone and muscle health are so interconnected, it’s rare to see atrophy in one and not the other. Osteosarcopenia reference article.

“PMB”, or peak bone mass, is the greatest amount of bone an individual can have. PBM is reached in the late teens and early 20’s, so children and adolescents who have higher PBM reduce their risk of osteoporosis later in life. “PMB”, or peak bone mass reference article

‍

NUTRITION SIMPLIFIED

Strong bones aren’t built from calcium pills alone—in fact, too much can lead to kidney stones! The real foundation for healthy bones is a nutrient-rich diet focused on the PRO’s - PROtein & PROduce.

_‍

Nutrition Tip to Protect Your Bones

Eat Food Rich in Calcium and Vitamin D

‍

The SAD (Standard American Diet 😢)—high in processed foods, sugar, and alcohol—can weaken bones over time.

But consistently eating nutrient-dense foods, especially those rich in calcium, vitamin D, and protein, helps support stronger bones and healthier aging.

The best strategy is simple:

Eat Your PRO’s! 👉 That’s PROtein & PROduce at every meal.

…like Greek yogurt, cottage cheese, salmon, sardines, eggs, leafy greens, beans, berries, nuts, and seeds.

✔️ Calcium helps support bone strength,

✔️ while Vitamin D helps your body absorb and use it effectively.

Keep it practical: eat fish once or twice a week, include dairy or calcium-rich foods regularly, prioritize protein at meals, and add a variety of vegetables daily.

Small habits add up over time!

Here’s a delicious fish recipe to try 👇

‍

Chili Rubbed Salmon with Avocado Tomato Salsa‍

More ideas to Boost Calcium

Eggs with sauteed spinach and a cup of seasonal berries
Cottage with a sprinkle of cinnamon, topped with fruit, almonds, pumpkin seed and hemp hearts
Lentil soup loaded with veggies and lean ham, served with a side salad

MINDSET SIMPLIFIED

A diagnosis of osteopenia or osteoporosis can feel scary—but it doesn’t mean your body is fragile or that you should stop moving.

In fact, avoiding movement out of fear can actually increase weakness, stiffness, poor balance, and loss of confidence over time.

While nutrition and medication can help support bone health, movement provides the biggest benefits:

👉 Stronger muscles

👉 Better balance

👉 Improved posture

👉 A lower risk of falls and injury

The key is to move intentionally.

Focus on good form, smart modifications, and building strength gradually instead of avoiding activity altogether.

You are far more capable and resilient than you think.

‍

Mindset Tip of the Week

Don’t Let a Diagnosis Shrink Your Life

‍

THE TAKEAWAY

Bone health needs to be a top priority for all women, especially through perimenopause and menopause. Here’s the encouraging news: bones are living tissue, constantly remodeling and adapting based on the nutrients and movement you give them. Look for ways to strengthen your body and fuel with nutrients in order to have an abundant life filled with vitality.

Keep Moving, Even with Bone Loss
Eat Food Rich in Calcium and Vitamin D
Don’t Let a Diagnosis Shrink Your Life

ADDITIONAL RESOURCES

Self Care Simplified podcast

SELF CARE SIMPLIFIED PODCAST EP No. 329 Exercising with Osteopenia & Low Bone Density - The Do’s and Don’ts

‍SELF CARE SIMPLIFIED PODCAST EP No. 388. How to Prevent Osteoporosis and Reverse Bone Loss

SELF CARE SIMPLIFIED PODCAST EP No. 354 Osteoporosis & Bone Loss in Women - The Tips You Need NOW

‍

SPECIAL RESOURCE

Finding it difficult to get motivated to exercise due to sore joints, feeling weak or just not being in the mood? Time to follow along with me as we do this fun workout designed to make you feel strong and energetic, without getting overwhelmed.