Osteoporosis—a condition that weakens bones and increases the risk of fractures—affects millions of people, especially as they age. The good news? You have the power to protect and strengthen your bones through movement and smart nutrition. At Done Done Fitness, we specialize in creating personalized training programs designed to help individuals at risk for or living with osteoporosis regain strength, improve balance, and enhance overall well-being.
This guide will walk you through the essential components of osteoporosis prevention and management, including weight-bearing exercise, resistance training, balance and posture work, and the role of nutrition.
Weight-bearing exercises are one of the most effective ways to maintain and improve bone density. These movements create impact and stress on your bones, signaling them to grow stronger.
✔️ Low-impact options: Walking, hiking, dancing, and stair climbing are excellent choices, especially for beginners.
✔️ Higher-impact exercises: If your body allows, activities like rucking, running, or tennis can provide additional benefits.
✔️ How often? Aim for at least 30 minutes of weight-bearing activity most days of the week.
At Done Done Fitness, we ensure your program includes safe and effective movements suited to your fitness level and physical capabilities.
Resistance training (strength training) is a game-changer for bone health. When you challenge your muscles with resistance, your bones respond by becoming denser and more resilient.
✔️ Types of exercises: Strength training can include bodyweight movements, resistance bands, free weights, or machines.
✔️ Proper technique matters: Ensuring correct form is crucial to prevent injuries and maximize benefits.
✔️ How often? At least 2-3 sessions per week, focusing on all major muscle groups.
At Done Done Fitness, our StrongHer and semi-private training programs help you safely incorporate resistance training while adapting to any limitations or injuries.
Falls are a serious concern for individuals with osteoporosis. That’s why balance and posture training are key parts of our approach.
✔️ Balance exercises: Start with single-leg stands and progress to activities like yoga or tai chi.
✔️ Posture work: Strengthening your core and back muscles helps improve posture and prevent spinal fractures.
✔️ Challenge yourself: As your balance improves, try more complex movements to continue seeing progress.
Our trainers at Done Done Fitness work with clients to improve stability, coordination, and confidence in everyday movements.
What you eat plays a huge role in your bone health. Fueling your body with the right nutrients can help prevent bone loss and support overall strength.
✔️ Calcium: Found in dairy, leafy greens, and fortified foods. Essential for bone strength.
✔️ Vitamin D: Helps with calcium absorption. Get it from sunlight, fortified foods, or supplements.
✔️ Protein & essential nutrients: A diet rich in lean protein, fruits, and vegetables provides key bone-building nutrients like magnesium, potassium, and vitamin K.
✔️ Limit bone-depleting substances: Reduce excessive caffeine, sodium, and alcohol intake, as they can interfere with bone health.
At Done Done Fitness, we believe that strong bones lead to a stronger, healthier life. Through our personalized strength training programs, expert coaching, and a supportive community, we help you move with confidence, reduce injury risk, and regain strength—at any age.
✅ Have osteopenia, osteoporosis, or joint concerns? We’ll work around your limitations, not let them define you.
✅ Want to feel strong and capable again? We’ll help you safely build strength, stability, and endurance.
✅ Not sure where to start? We’ll create a custom plan designed for your needs and goals.
Don’t wait for a fracture to remind you of your bone health—start building strength today! Book a consultation at Done Done Fitness and take the first step toward a healthier, stronger you.
📅 Schedule a session today! https://donedone.pushpress.com/landing/appointments/apptpkg_3414175da61a4d5829ace55e78a1
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