Weight-bearing cardio, calisthenics, resistance/strength training, balance, posture, mindfulness, stretching, yoga, Tai Chi, wall Pilates, equipment.

Exercise and Bone Density

Focus on Physical Activity

Exercise is one of the most effective ways to increase bone density and decrease the risk of osteoporosis.  In a year-long study of 320 postmenopausal women, those who completed aerobic, weight-bearing activity combined with weightlifting three times a week had a significant increase in regional bone density, compared with those who did not exercise. Physical activities help to stimulate increases in bone diameter, which can counteract the thinning of bones, and lessen the risk of fractures. Regular physical activity lowers breast cancer risk through multiple pathways, including hormones and insulin. The American Heart Association recommends getting at least 150 minutes of moderate-intensity cardio exercise each week. ​ 

Weight-bearing exercise can help people maintain bone density, in general, no matter their sex, stage of life or menopausal status. Good bone density is important for health and to reduce risk for bone fractures, especially as we age. It’s very challenging to reverse loss of bone density as we age, so maintaining what we have is paramount.

Focus on Maintaining or Building Muscle 

Walking alone is not enough; smart strength training is also needed. Muscle works to burn more calories, even when we’re not doing much of anything. So, when building muscle, your body composition works in your favor. Do regular load-bearing/strength work (calisthenics, resistance bands, light weights); mechanical stress is one of the strongest drivers of bone maintenance. 

The “Mechanical Signal” 

Bones operate on a “use it or lose it” principle known as Wolff’s Law (strengthening). It states that bone grows or remodels in response to the forces placed upon it.

  • Weight-Bearing Exercise: Activities like walking, hiking, or dancing.
  • Resistance Training: Lifting weights or using resistance bands creates a “piezoelectric effect” in the bone, which signals bone-building cells (osteoblasts) to deposit calcium

Find a Routine you Enjoy and Stick with It

The best resistance training program is the one you’ll actually stick with. Choose a resistance training routine that you enjoy and make it a regular habit. Training all major muscle groups at least twice a week matters far more than chasing the idea of a ‘perfect’ or complex training plan. An effective exercise plan is the biggest natural lever for managing osteoporosis and HR+ cancer combines high-impact, weight-bearing activities with resistance training (2-3 times/week) to boost bone density and reduce hormone levels. Whether it’s barbells, bands, or body-weight, consistency and effort drive results. Key exercises include squats, deadlifts, and walking, aimed at placing stress on bones, strengthening muscle, and reducing cancer-driving estrogen.

Exercise Videos for Managing Osteoporosis

Safe exercise videos for managing osteoporosis while undergoing treatment for Hormone Receptor-Positive (HR+) breast cancer focus on low-impact, bone-strengthening, and balance-focused routines. Key workouts include wall pushups, squats using chairs, and pilates for posture. Recommended resources prioritize strengthening, flexibility, and preventing falls.

Set Weight Management Goals

Weight management for individuals with both osteoporosis and hormone receptor-positive (HR+) breast cancer requires a specialized approach that balances cancer-related weight loss goals with the need to protect bone density, as common treatments like aromatase inhibitors (AIs) increase fracture risk. A combined approach of moderate calorie restriction, high-protein intake, and targeted exercise is recommended to reduce fat mass, maintain muscle, and support bone health.