Bone Health: Understanding Osteoporosis vs. Bone Spurs – The Role of Exercise in Protecting Your Bones

Marnie Sanborn Myhre, MS, PT 
January 3, 2025 

As we age, maintaining strong, healthy bones becomes essential for living an active, independent life. But knowing the difference between conditions like osteoporosis and bone spurs, and understanding how to exercise safely, can make all the difference in protecting your bone health. 

Osteoporosis: The Silent Threat to Your Bones 

Osteoporosis is a condition that gradually weakens bones, making them more fragile and vulnerable to fractures. It's often called the "silent disease" because it can develop without noticeable symptoms until a bone breaks. This condition is most common in women after menopause, but men are also at risk as they age. 

The good news? Exercise is one of the most powerful tools in the fight against osteoporosis. Weight-bearing activities like walking, jogging, and strength training stimulate your bones, helping to slow down the loss of bone density. These exercises don’t just strengthen bones; they also help improve muscle mass and balance, which are crucial in preventing falls—one of the leading causes of fractures in people with osteoporosis. 

In addition to exercise, a calcium-rich diet is essential for supporting bone health. Think of foods like leafy greens, dairy, and fortified alternatives. Pairing this with vitamin D ensures your body absorbs calcium efficiently, making your bones stronger from the inside out. 

Bone Spurs: When Bones Grow Out of Place 

Bone spurs, on the other hand, are bony growths that form along the edges of bones, often as a result of long-term joint wear and tear, like in arthritis, or from repetitive stress. While they may not always cause pain, they can become a problem if they pinch nerves or restrict movement. If you've ever felt stiffness or discomfort in your joints, bone spurs could be to blame. 

Unlike osteoporosis, where exercise is about preventing bone loss, with bone spurs, the key is finding ways to exercise without aggravating the condition. High-impact activities like running or heavy lifting can put extra strain on already stressed joints, worsening the pain and stiffness. Instead, try low-impact exercises like swimming, cycling, or yoga. These activities strengthen muscles and support joint function while minimizing discomfort. 

The Key to Bone Health: Finding Balance 

When it comes to bone health, balance is everything. For osteoporosis, weight-bearing exercises that challenge your muscles and bones are a must, but they should be done with care. Strength training not only helps increase bone density but also builds muscle, which adds support to the bones and reduces the risk of falls. The stronger your muscles, the less likely you are to suffer from a fall—and in turn, the less likely you are to fracture a bone. 

For those dealing with bone spurs, the focus should be on exercises that promote flexibility, reduce strain, and keep joints moving smoothly. Gentle stretches and joint-friendly movements can help maintain mobility without adding extra stress to already sensitive areas. 

The goal for both conditions is to keep moving, but in a way that respects your body’s needs and limits. Finding the right exercises for your specific condition not only strengthens your bones but also enhances your overall well-being, making everyday activities easier and more enjoyable. 

A Tailored Approach to Bone Health 

There are plenty of opportunities to engage in a well-rounded, tailored exercise program that can help you strengthen your bones while being kind to your joints. Healing Motion on Madeline Island offers a variety of classes, each designed to support bone health at different levels of strength and flexibility. Whether you’re working to prevent bone loss or managing bone spurs, there's a class for you that will keep you strong without straining your joints. 

The key to lasting bone health is consistent, mindful movement. So, no matter your age or condition, keep moving in a way that feels good—and your bones will thank you for it!