Bone Strength Exercise for Osteoporosis & Osteopenia
Diagnosed with osteoporosis? You can build stronger bones, safely. I help women move past the fear that comes with a diagnosis and build the strength, balance and confidence to keep doing the things they love.
Not sure what exercise is safe with osteoporosis? You’re not alone, and the answer is more positive than you might think.
Does this sound like you?
Since your osteoporosis diagnosis, do you find yourself:
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Feeling cautious about falls, trips or slips, even on walks you used to enjoy?
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Wondering which exercises are good for your bones, and which you should avoid?
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Questioning whether certain movements are safe for your spine?
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Wanting to do the right thing for your bones, but unsure how or where to start?
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Worrying about what a fracture might mean for your independence?
This doesn't have to be your reality. There is something positive you can do.
Exercise for osteoporosis: why walking and Pilates aren’t enough
Many women think walking and Pilates are the best things they can do for their bones. Both are wonderful for your overall health, and I'm a Pilates teacher, so I'd never put you off!
But on their own, they aren't the most effective way to strengthen your bones.
Bones respond to the right kind of challenge: strength work, impact work and balance training. Done safely and with good form, this is what helps bones adapt and stay strong.
That's why my Bone Strength work is not a Pilates class.
It's strength, impact and balance exercise designed for women with osteoporosis and osteopenia, taught with the care and attention to form that comes from my Pilates background.
Ways to work on your bone strength with me
Robust Bones for Life: 8-week online course
I support you every step of the way with live Zoom exercise sessions, Q&A sessions, WhatsApp support and short follow-along routines, so you can make building stronger bones part of your life without feeling it’s taking over your life!
We’ll also look at nutrition for your bones with Registered Dietitian Isabelle Fry.
All from home, with no fancy kit or endless hours in the gym needed.
In-person osteoporosis exercise class in Peaslake, Surrey
A weekly in-person class for women with osteoporosis or osteopenia
Peaslake Memorial Hall on Fridays at 10:30am.
Strength, impact and balance work, taught with care and attention to good form.
Classes follow school term times: £14 a class when you book a termly block, or £17 pay as you go.
Why women trust me with their bones
Specialist training.
I hold a Level 3 Bone Health qualification alongside my Body Control Pilates certification.
No intimidating gyms.
No barbells, no unrealistic expectations. It doesn’t matter if you’ve never picked up a dumbbell before: you can start with your own body weight at home.
Safety first.
My Pilates background means good form and protecting your spine come first, always.
Real support.
Small groups, so I get to know you and your goals.
Expert nutrition advice.
The course includes nutrition guidance from Registered Dietitian Isabelle Fry, of Diet Matters.
What exercise is safe for osteoporosis?
The good news is that the right exercise is one of the most positive things you can do for your bones.
Bones respond best to three types of exercise:
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Strength work that gradually challenges your muscles, such as using your own body weight, resistance bands or dumbbells
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Impact work, such as heel drops or gentle jumps, built up at a pace that’s right for you
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Balance training, to help you feel steadier on your feet and reduce your risk of falls
Good form matters just as much as the exercises themselves. Moving well protects your spine and helps you build strength safely and with confidence.
If you’re unsure where to start, or have had a recent fracture, check with your GP or physio first, then book a free chat with me.
Well done to you Jane! This has been a brilliant opportunity for me, and I applaud your care and attention to detail in this highly appropriate health issue, affecting so many people!
Julie E
Frequently asked questions
Let's talk
Not sure if this is right for you? Book a free, no-pressure chat. We'll talk about your diagnosis, your goals and the best way for you to get started.
Fill in the short form and I’ll get back to you within two working days to arrange a time that suits you.