Safe Exercises for Osteoporosis: A Gentle Guide to Getting Started

Safe Exercises for Osteoporosis: A Gentle Guide to Getting Started

If you've recently been told you have osteoporosis or osteopenia, it's completely normal to feel a little unsettled. Hearing that your bones have become a bit weaker can be worrying, and one of the most common questions I hear as a physiotherapist is a simple one: "What exercises are actually safe for me to do?"

It's a great question, and it's the right one to ask. The good news is that there is a lot you can do to support your bone health, stay steady on your feet, and keep doing the things you love. And one of the very best places to start is with the right kind of movement.

In this guide I'll walk you through why exercise matters so much for your bones, the types of exercise to focus on, the movements to be a little more careful with, and a gentle follow-along workout you can do with me at home today.

Is it safe to exercise with osteoporosis?

For most people, yes, and in fact, avoiding movement is usually the bigger risk. It's a natural instinct to want to wrap yourself in cotton wool after a diagnosis, but staying still tends to make bones and muscles weaker over time, not stronger.

Here's the important thing to remember: your bones are living tissue. They respond to what you do. A diagnosis is a measurement, not a sentence, and there's a great deal you can influence from here.

You don't need to be afraid of moving. You just need to know what to focus on, and what to be a little more careful with.

Why exercise matters for your bones

Exercise helps your bones in two connected ways.

First, when you load your bones safely, through weight-bearing and resistance exercise, your body receives a signal to help maintain, and in some cases improve, your bone strength.

Second, and just as importantly, exercise protects you from falls. Most fractures don't happen because a bone simply gives way. They happen after a fall. So improving your strength, your balance, and your confidence on your feet is one of the most powerful things you can do to protect your bones, and the wonderful news is that balance improves at any age.

The types of exercise to focus on

A well-rounded routine for bone health includes four kinds of movement.

Weight-bearing exercise. Any exercise done on your feet, where your body carries its own weight. Walking, marching on the spot, and stepping up and down a step are all simple examples.

Strength exercise. Working your muscles against resistance, two to three days a week. Think sit-to-stands from a chair, wall push-ups, and exercises with light weights or a resistance band. As you get stronger, gradually building the challenge, including heavier weights over time, gives your bones an even stronger signal.

Balance exercise. Often forgotten, and so important. Because most fractures follow a fall, better balance directly protects your bones. Standing tall with your feet together, heel-to-toe standing, and single-leg practice while holding a bench are all great places to start.

Posture exercise. Gentle strengthening for the muscles of your upper back helps you stand taller and takes pressure off the front of your spine. Shoulder blade squeezes are a lovely, simple option.

Movements to be a little more careful with

Just as important as what to do is what to be mindful of. With osteoporosis, it's generally wise to be careful with repeatedly bending forward through the spine, or bending and twisting at the same time, especially while lifting something heavy.

Please don't read that as a list of things you can never do again. These aren't banned movements, they're simply movements where your technique and the load matter a little more. The message is modify, don't fear.

In practice, that means bending from your hips and keeping your back long when you reach down, moving your feet to turn rather than twisting your spine, and keeping any load close to your body. Everyday movement, gardening, reaching, playing with the grandkids, is not the enemy. It's the goal.

A gentle place to start: follow along with me

Reading about exercises is one thing, but doing them with someone guiding you is far easier. So I've put together a full Safe & Gentle Osteoporosis Exercise Workout that you can follow along with at home, right alongside me.

It's gentle, it's safe, and I talk you through every single exercise. Think of it as a starting point. As your strength and confidence grow, you can gradually build on it over time.

How to progress over time

The main thing, honestly, is simply to get started, and then build gradually. You don't need to do everything at once, and you certainly don't need to be perfect.

This workout is designed to be your foundation. Confidence is often the first thing that improves, that quiet realisation that "I can actually do this safely." From there, you keep challenging yourself a little more: a few more repetitions, a little more resistance, and over time, heavier weights or gym-based strength work, which is where your bones get the strongest signal of all. Small, consistent steps are what make the real difference.

Your free printable osteoporosis guide

To make all of this easy to follow, I've created a free printable Osteoporosis Exercise Guide to go alongside the workout. It includes the exercises to focus on, the movements to be careful with, a push-up progression, and a simple one-page routine you can stick on the fridge and start this week.

A final word

Please don't feel overwhelmed. Movement is one of the kindest, most powerful things you can do for your bones and your independence, and you don't have to figure it out alone. Start gently, work at your own pace, and build from there. Every little step counts.

Stay Moving, Stay Happy, and Enjoy Each Day.‍ ‍

Mike

Walk the Great Barrier Reef With Me

A Gentle 10-Minute Follow-Along Walk in The Great Barrier Reef

This gentle 10-minute walking workout was filmed out at the beautiful Great Barrier Reef, so you can enjoy the scenery while getting a bit of movement in. It is designed for seniors of all fitness levels and can be done from home at your own pace. Just follow along with the video below.

Why walking is so good for you

Walking is one of the simplest and best ways to stay active and independent as you get older. It is gentle on the joints, good for the heart, and it keeps the legs strong so you feel steadier on your feet. It is also a lovely way to lift the mood and clear the head.

A few tips before you start

Wear comfortable shoes, keep some water close by, and have a chair or bench nearby to hold onto if you need a little support. Move at your own pace, and if anything feels sore, slow down or take a rest.

That is all there is to it. Pop the video on whenever you have a spare 10 minutes, and enjoy a bit of gentle movement and fresh air, wherever you are.

Stay Moving, Stay Happy, and Enjoy Each Day.

Mike

Gentle Hip Arthritis Exercises for Seniors

A Gentle 13-Minute Workout to Improve Hip Mobility & Reduce Stiffness

The hips play an important role in so many of our everyday movements, from walking and standing, to getting dressed, climbing stairs, and simply moving around with confidence.

When hip arthritis causes stiffness or discomfort, it's common to start avoiding certain movements. Over time, this can lead to the hips feeling even tighter and the muscles around them becoming weaker.

But having hip arthritis doesn't mean you should stop moving.

In most cases, gentle, controlled exercises can help keep your hips mobile, strengthen the muscles that support the joint, and help you continue doing the things you enjoy.

The key is finding movements that feel good for your body, building strength gradually, and staying consistent over time.

In this gentle follow-along workout, we'll start with a warm-up before moving into hip mobility exercises, gentle strengthening movements, and functional exercises designed to support your everyday activities.

The workout includes exercises such as:

• Ankle Pumps

• Seated Marching

• Seated Hip Circles

• Seated Hip Openers

• Seated Isometric Hip Abduction

• Seated Isometric Hip Adduction

• Seated Glute Squeezes

• Sit-to-Stand

• Standing Hip Extension

• Knee to Chest Stretch

Remember to work at your own pace and only move within a comfortable range. You don't need to force any movement. The goal is to keep your hips moving, build confidence, and stay consistent.

I hope you enjoy the workout and that it helps your hips feel a little more mobile. If you complete the session, I'd love to hear how you went. Feel free to leave a comment on the YouTube video and let me know how your hips are feeling afterwards.

Stay well, stay happy, and keep moving.

Mike

Gentle Knee Arthritis Exercises for Seniors

A Gentle 15-Minute Workout to Reduce Pain & Improve Mobility

Knee arthritis can make everyday activities like walking, climbing stairs, and getting out of a chair more difficult. The good news is that gentle, regular exercise is one of the best things you can do to help reduce stiffness, improve mobility, strengthen the muscles that support your knees, and keep you moving with greater confidence.

Many people become worried that exercising will make their arthritis worse. However, in most cases, the opposite is true. Choosing the right exercises and moving within a comfortable range can help improve joint health, maintain muscle strength, and support everyday function

In this gentle follow-along workout, we'll begin with a warm-up to get the knees moving before progressing through mobility, strengthening, and functional exercises designed to help support your everyday activities. We'll finish with a gentle cool down to leave your knees feeling more relaxed and mobile.

The workout includes exercises such as:

• Seated Marching

• Ankle Pumps

• Heel Slides

• Seated Leg Extensions

• Quad Sets

• Sit-to-Stand

• Standing Calf Raises

• Gentle Hamstring & Knee Flexion Stretches

Remember to work at your own pace and only move within a comfortable range. Mild discomfort may be normal, but stop if you experience significant pain and speak with your healthcare professional if you have any concerns.

I hope you enjoy the workout and that it helps your knees feel a little better. If you complete the session, I'd love to hear how you went. Feel free to leave a comment on the YouTube video and let me know how your knees are feeling afterwards.

Stay well, stay happy, and keep moving.

Mike

10 Minute Gentle Follow Along Walking Exercise

Gentle walking exercise for older adults: low impact, calm, and joint friendly

Walking is one of the simplest and most powerful things you can do to look after your health as you get older. It supports your joints, improves circulation, helps with balance, and builds the kind of endurance that lets you keep doing the things you love.

You don’t need special equipment. You don’t need to go fast. You just need to move - and that’s exactly what this session is for.

What to Expect in This Walk

This video was filmed in the Blue Mountains - one of the most beautiful places I’ve had the chance to visit. We walk through the bush, along the top of the cliffs, and down towards a couple of waterfalls, finishing at a lookout point.

It’s a gentle 10-minute session where you march or walk on the spot at home while following along with me on screen. I’ll guide you at a calm pace, with time to breathe and rest whenever you need it.

Who Is This Walk Suitable For?

This session is designed for older adults of all fitness levels. Whether you’re just getting back into movement or you already walk regularly, this is a gentle, enjoyable way to get those steps in.

If you have any joint pain, balance concerns, or you’re recovering from an injury, move at your own pace and only do what feels comfortable. As always, check with your doctor or physiotherapist if you’re unsure.

A Few Tips Before You Start

• Wear comfortable, supportive shoes

• Hold onto a chair or wall if you need extra balance support

• Move at your own pace - there’s no rush

• Pause the video any time you need a rest

• Come back to it as often as you like - regular gentle movement really adds up

Ready to get started? Press play and let’s walk together.

You can start watching and join me HERE.

Stay Moving. Stay Smiling. Stay Happy!

Mike

5 Simple Things to Make Your Walking Easier

IMPROVE YOUR WALKING OVER 60

If walking has been feeling a little harder lately, you’re not alone. Many people over 60 notice that walking starts to feel less steady, more tiring, or just different from how it used to feel.

The good news is that a few small changes can make a real difference. In this gentle exercise session, I walk you through 5 simple things that can help make your walking feel easier, steadier, and more confident.

What You’ll Need

• A sturdy chair or bench to hold on to

• A step - a household step or a small exercise step works perfectly

The 5 Things We Work On

1. Posture

Many of us spend a lot of time in a forward, hunched position, it’s easy to fall into when we’re doing things at home. But poor posture makes walking harder than it needs to be.

The correction is simple: gently bring your shoulders back and down, squeeze your core by pulling your belly button to your backbone, squeeze your glutes, and imagine a string pulling the top of your head toward the ceiling. Take a breath and relax into that position. The more you practice it, the more natural it becomes - because you’re building the endurance of the muscles that hold you upright.

2. Big Toe Strength

This one surprises a lot of people. Your big toe plays a key role in propelling you forward when you walk. When it’s weak, you lose that push-off and can end up with more of a shuffle.

The exercise: stand tall, place one foot slightly back, come up onto your toes and push your big toe firmly into the ground. You can take your shoes off to feel it better. Do 10 reps on each foot, then practice the full rocking motion - heel strike, roll through the foot, push off the toe - just like walking. If you have bunions or arthritis in the toe, do this gently and only within a comfortable range.

3. Leg Strength

Stronger legs make walking easier, less tiring, and safer. We work on this in two ways:

Sit to stand: Sit towards the front of your chair with feet hip-width apart and knees in line with your toes. Start with your hands on the armrest, lean forward slightly, push up, stand all the way up and squeeze your glutes, then slowly lower back down. Do 5 reps with the armrests, then 5 with your hands crossed over your chest. A higher chair makes this easier to start with - you can gradually lower the height as you get stronger.

Calf raises: Standing behind your chair, rise up onto your toes and lower back down. Do 10 double-leg calf raises, then progress to single-leg calf raises - aiming to work up to 10–15 reps on each leg. Your calf muscles are crucial for walking, so this one is worth staying consistent with.

4. Step Control

This exercise helps with more than just flat-ground walking - it’s also great for stepping off curbs, going downstairs, and moving on uneven ground.

Stand on a step next to something sturdy to hold on to. Slowly lower one foot to the ground by bending the standing leg - don’t just drop down. Then step back up. The key word is slowly. Do 6–8 reps on each leg. As you get stronger, you can increase the height of the step to make it more challenging.

5. Balance - Single Leg Stance

Every step you take, you’re briefly balancing on one leg. So improving your single-leg balance directly improves your walking.

Stand tall, hold on to your chair or bench, and lift one leg up. Hold for 20 seconds. If you need to keep holding on, that’s fine - note how often you grab on and try to reduce it over time. Work your way up to 60 seconds without holding on. When you can do that, you’ll notice a real difference in how steady your walking feels.

How to Get the Best Results

The key with all five of these is consistency. You won’t notice big changes after one session - but if you come back to these exercises regularly and gradually push yourself a little further each time, you will see improvement. Your walking will get easier, steadier, and less tiring.

Move at your own pace. If something doesn’t feel right, ease off or skip it. And if you have any concerns about your balance or joint health, check with your doctor or physiotherapist before starting.

Press play and let’s work through all 5 together.

Move at your own pace. Pause if needed. Come back anytime.

Let’s keep moving together.

Mike

You can start watching it and join me HERE.

These gentle exercises will help you feel more confident and stable when walking.

Move at your own pace. Pause if needed. Come back anytime.

Let’s keep moving together.

Stay moving and stay happy without reason.

- Mike

10 Minute Follow Along Coastal Walk

Gentle Low Impact Exercise For Seniors

We all know that walking is important…. I’m sure you’ve picked that up with how much I’ve been talking about it lately. 🙂

But it really is one of the best things we can do for our health and fitness.

As simple as this may sound, walking more will help build the endurance that helps you keep walking well.

When you walk more, you’ll find yourself fatiguing less. It will help keep your joints nourished, supports balance, and gives the mind a chance to reset. and sometimes that’s all we need.

And today I have decided to take you out on another walk with me.

So dust off your walking shoes and join me by following along to this new video. You can start walking with me by clicking the video below or HERE.

I plan to share new walking videos every fortnight. So whenever you see one come through, why not get up and walk with me and get more steps in.

I’ll also be making other exercise videos as well… it’s not going to become a walking-only channel 🙂

So let me know in the how you are doing, how you went with the video or where you’re joining in from. I love reading the comments.

Remember to stay moving and stay happy without reason.

- Mike

10 Minute Gentle Walking Exercise

Nature Walk at Home

For a while now, I’ve been thinking about video ideas that people of all fitness levels can follow and enjoy. Not every video I create suits everyone, and I’ve had many requests over time for walking-style sessions.

I also spend time in some beautiful spots, and the idea came to me to bring you along rather than just walking beside a chair indoors, and that’s exactly what I’ve done in this latest video.

It’s a gentle, simple walking session where you march or walk on the spot at home while following a peaceful nature walk here in Australia.

I guide you with easy pace cues, optional slightly quicker sections, and time to slow down and breathe when needed.

This session is low impact, beginner-friendly, and designed to help you move comfortably at your own pace.

To get walking with me, click the video below, or HERE.

Click here to start the workout and make sure to let me know how you went in the comments below the video also!

I’ll see you soon with more!
Until then...

Stay Moving. Stay Smiling. Keep doing the things you love!
- Mike

Beginner Seated Workout for Better Health

Fully Seated Beginner Friendly Workout

We all know that staying consistent with exercise is key to getting the results we want. And when we’ve got the time and motivation, it’s much easier!

But what about those days when life’s busy… or you just don’t feel like moving?

We’ve all been there!

And I’m sure you’ve heard “just stay disciplined,” but when your energy is low, that advice is tough to follow.

It’s totally normal to lose motivation!

One way to break through those unmotivated moments and ensure you’re getting some movement to improve your health is to just show up—and start small!

Get yourself and your chair ready, hit play, commit to just 5 minutes, and give yourself full permission to stop after that.

If you’re done after 5, great! You showed up, you moved, and that’s a win. No guilt, no pressure. Get back to it tomorrow!

But eventually, here’s what can happen … Once you get going, often something shifts. You start to feel better, the momentum builds, and suddenly you’re fully engaged in the exercise, moving your body—and maybe even enjoying it!

And with this in mind, I’ve built it into this seated workout!

This workout is fully seated, beginner-friendly, and works the whole body. I’ve also included extra exercises (coordination and relaxation) to improve your overall health and movement. Plus, I give you prompts so you can stop at 5, 10, 15, 20, 25 minutes, or go all the way to 30. You’re in control.

And as a bonus, out of the last 3 spots I filmed at, I like this one the best!

So if you’ve been low on time, motivation, or just need something gentle to get moving again, this one’s for you.

Click here to start the workout and make sure to let me know how you went in the comments below the video also!

I’ll see you soon with more!
Until then...

Stay Moving. Stay Smiling. Keep doing the things you love!
- Mike