Osteoporosis and Exercise in Grand Rapids, MI

Osteoporosis is a condition where bones lose calcium and other minerals, becoming thin, fragile, and more likely to fracture. In the United States, about half of all women and one-third of men over age 60 are affected. Women are at higher risk, especially after menopause, because hormonal changes speed up bone loss.

For adults in Grand Rapids, Michigan—where icy sidewalks, long winters, and fall risks are common—understanding how exercise helps prevent and manage osteoporosis is especially important.

Why Exercise Matters for Osteoporosis

A sedentary lifestyle (sitting or being inactive most of the day) speeds up bone loss. Regular, appropriate exercise can:

  • Slow the rate of bone loss
  • Help maintain or improve bone density
  • Strengthen muscles that support and protect your bones
  • Improve balance and coordination, reducing fall risk on snow and ice
  • Improve posture and reduce the risk of spine fractures
  • Support better mood, energy, and overall quality of life
  • Reduce the need for some medications that can increase fall risk

In Grand Rapids, where winter conditions increase the chance of slips and falls, building strength and balance is a key part of osteoporosis prevention and treatment.

Benefits of Exercise for People with Osteoporosis

For Grand Rapids residents with osteoporosis or low bone density (osteopenia), a well-designed exercise program can provide:

  • Reduced bone loss
  • Improved or maintained bone mass
  • Conservation of remaining bone tissue
  • Better physical fitness and stamina
  • Stronger muscles in the legs, hips, and back
  • Faster reaction time to catch yourself if you trip
  • Improved mobility and ability to perform daily activities
  • Better balance and coordination
  • Reduced risk of fractures from falls
  • Less pain and stiffness in joints and muscles

A balanced osteoporosis exercise program typically includes three main components:

  1. Weight-bearing impact loading exercise
  2. Resistance (strength) training
  3. Balance and posture exercises

Ideally, your weekly physical activity should include something from all three groups.

1. Weight-Bearing Impact Loading Exercise

These are activities where you move against gravity while your feet and legs support your weight. They help stimulate bone formation.

Examples include:

  • Brisk walking (indoors at malls like Woodland Mall or on treadmills at local gyms during icy months)
  • Dancing
  • Low-impact aerobics
  • Stair climbing
  • Light jogging (if approved by your healthcare provider)

Guideline:

  • Aim for weight-bearing impact exercises at least 3 days per week.
  • Each session should include around 50 “impacts” (for example, steps, light hops, or similar movements), tailored to your ability and fracture risk.

2. Resistance (Strength) Training

Resistance training strengthens muscles and the bones they attach to. This is especially important for the hips, spine, and wrists—common fracture sites in osteoporosis.

Examples include:

  • Free weights (dumbbells, barbells)
  • Resistance bands
  • Weight-training machines at local fitness centers (such as YMCA of Greater Grand Rapids or hospital-based wellness centers)
  • Body-weight exercises (e.g., wall push-ups, sit-to-stand from a chair)

Guideline:

  • Perform resistance training 2–3 times per week.
  • Each session:
    • 5–8 different exercises
    • 2–3 sets of each exercise
    • Focus on major muscle groups: legs, hips, back, chest, arms, and core

3. Balance and Posture Exercises

Good balance and posture reduce your risk of falling—critical during West Michigan’s icy winters.

Examples include:

  • Standing on one leg while holding onto a counter
  • Heel-to-toe walking along a hallway
  • Tai chi classes (often available through community centers or senior programs in Grand Rapids)
  • Posture exercises that gently strengthen the upper back and core

Guideline:

  • Balance exercises at least 3 times per week
  • Aim for a total of 3 hours per week of progressive, challenging balance activities
  • Always have a sturdy surface or rail nearby to hold if you lose balance

Swimming and Water Exercise for Osteoporosis

Swimming and water-based exercises (such as aqua aerobics or hydrotherapy) are not weight-bearing, because the water supports your body and reduces the effect of gravity. That means they do not directly build bone density.

However, they still offer important benefits:

  • Improved cardiovascular fitness
  • Increased muscle strength and endurance
  • Reduced joint stress and pain
  • Safer movement for people with severe osteoporosis or spinal kyphosis (hunched upper back)

For Grand Rapids residents with advanced osteoporosis or chronic pain, water exercise at facilities like the Mary Free Bed YMCA or local hospital wellness pools can be an excellent option.

Walking and Osteoporosis

Walking is a simple, accessible exercise for many people with osteoporosis:

  • It helps maintain bone density, especially in the hips
  • It improves cardiovascular health and mood
  • It can be done indoors (e.g., at malls, indoor tracks, or gyms) during icy or snowy weather

While walking alone is not always enough to significantly increase bone density, it is often a safe way for inactive people to begin moving more. It should be combined with resistance and balance training for best results.

Exercises People with Osteoporosis Should Avoid

Because bones are more fragile, certain movements can increase fracture risk and should usually be avoided or modified, especially without professional guidance:

  • Loaded forward flexion of the spine, such as:
    • Traditional sit-ups or crunches
    • Toe-touching with weights or repeated bending forward
  • Activities that require sudden, forceful movements (unless introduced slowly in a supervised, progressive program), such as:
    • High-impact aerobics
    • Intense racquet sports
  • Activities that require forceful twisting of the spine, such as:
    • Powerful golf swings or tennis strokes, if you are not already accustomed to them
  • Any exercise that significantly increases your risk of falling, such as:
    • High-intensity step classes
    • Unstable surfaces without support

Always make sure you can hold onto a stable object (like a countertop or rail) during balance work, especially if you are at high fall risk.

How Much Exercise Is Best for Osteoporosis?

There is no single “perfect” formula, and your plan should be individualized. General guidelines for adults with osteoporosis include:

  • Weight-bearing impact exercise:

    • Minimum 3 days per week
    • Include about 50 impacts per session (adjusted to your tolerance and risk level)

  • Resistance training:

    • 2–3 sessions per week
    • 2–3 sets of 5–8 exercises per session
    • Target major muscle groups

  • Balance exercises:

    • At least 3 sessions per week
    • Aim for a total of 3 hours per week of progressive balance training

You need to continue your exercises long-term to maintain benefits and reduce fracture risk.

Getting Started Safely in Grand Rapids

Always Consult Your Doctor First

Before starting or changing an exercise program for osteoporosis, talk with your:

  • Primary care provider (for example, at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health)
  • Endocrinologist or rheumatologist (if you have complex bone health issues)

They will consider:

  • Your age
  • The severity of your osteoporosis or any prior fractures
  • Your current medications (including steroids or osteoporosis drugs)
  • Your fitness level and mobility
  • Other medical conditions, such as:
    • Heart or lung disease
    • Arthritis
    • Neurological conditions that affect balance or movement

Work with Local Professionals

In Grand Rapids, you can get expert guidance from:

  • Physiotherapists / Physical therapists (often available through Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, and private clinics)
  • Exercise physiologists or certified trainers experienced in osteoporosis
  • Hospital-based or community fitness programs designed for seniors or people with chronic conditions

They can:

  • Design a safe, personalized exercise plan
  • Show you correct technique to protect your spine and joints
  • Help you progress gradually and safely

Start Low and Go Slow

When beginning an osteoporosis exercise program:

  • Start at a low intensity and short duration
  • Increase your activity gradually over weeks to months
  • Stop any exercise that causes sharp pain, dizziness, or unusual shortness of breath
  • Use indoor options (gyms, malls, community centers) during icy or snowy weather to reduce fall risk

Too much, too fast can increase your risk of injury or fractures.

Nutrition, Lifestyle, and Bone Health in Michigan

Exercise is only one part of osteoporosis management. For strong bones, also focus on:

Calcium and Vitamin D

  • Calcium-rich foods:

    • Dairy (milk, yogurt, cheese)
    • Fortified plant milks
    • Leafy green vegetables
    • Calcium-fortified juices or cereals

  • Vitamin D:

    • Helps your body absorb calcium
    • In Michigan, especially in Grand Rapids, long, cloudy winters and limited sun exposure can lead to low vitamin D levels
    • Your doctor or dietitian may recommend a vitamin D supplement, especially in fall and winter

Talk with your healthcare provider or a registered dietitian about the right amount of calcium and vitamin D for you, and whether supplements are needed.

Avoid Smoking and Limit Alcohol

  • Smoking and excessive alcohol use weaken bones and increase fracture risk
  • If you smoke, ask your Grand Rapids healthcare provider about local smoking cessation programs
  • Keep alcohol intake within recommended limits

Local Osteoporosis Resources in Grand Rapids, MI

If you live in the Grand Rapids area, you can seek help and information from:

  • Your GP / Primary Care Doctor

    • At Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, or local clinics

  • Physical Therapy and Rehabilitation Services

    • Hospital-based PT programs
    • Independent physical therapy clinics throughout Kent County

  • Kent County Health Department & Grand Rapids Public Health Resources

    • Community education on healthy aging, fall prevention, and chronic disease management

  • Local Senior and Community Centers

    • Balance and fitness classes
    • Tai chi and low-impact exercise programs

Ask specifically about programs for osteoporosis, fall prevention, or bone health.

Key Points for Grand Rapids Residents

  • Women are more likely to develop osteoporosis, especially after menopause, due to hormonal changes that accelerate bone loss.
  • A sedentary lifestyle increases bone loss and fracture risk.
  • Regular, appropriate exercise can slow bone loss, improve bone strength, and reduce the risk of fractures.
  • Strength, balance, and posture exercises are especially important in West Michigan, where winter ice and snow increase fall risk.
  • Always consult your doctor and, ideally, a physical therapist or exercise professional before starting an osteoporosis exercise program.
  • Combine exercise with good nutrition, adequate calcium and vitamin D, and healthy lifestyle choices for the best bone health outcomes.

By working with Grand Rapids healthcare providers and using local resources, you can safely incorporate exercise into your osteoporosis treatment or prevention plan and stay active year-round.