Osteoporosis, Bone Strength, and Balance: A Guide for Seniors in Portage & Kalamazoo

As we age, maintaining strength, balance, and bone health becomes even more important—especially for seniors in the Kalamazoo and Portage area who want to stay active, independent, and confident on their feet. Falls are a leading cause of injury in older adults, and for those with osteoporosis or low bone density, even a small slip can result in a serious fracture. The good news is that the right combination of exercise, nutrition, and community resources can help reduce the risk of falls and support bone health for years to come.

Osteoporosis is a condition where bones become weaker and more fragile, increasing the likelihood of breaks from even minor accidents. Many seniors in our community may not realize they have osteoporosis until a fracture occurs. This is why regular bone density screenings, weight-bearing exercise, and proper nutrition are so important. The stronger and denser your bones are, the more resilient you’ll be if you lose your balance or stumble.

One of the most effective ways to protect your bones and prevent falls is through a combination of strength training and targeted balance work. Strength training helps maintain and build muscle mass, which in turn supports the bones and improves overall stability. For best results, exercises should focus on key areas like the legs, hips, and core.

Here are some great examples you can work into your routine…

Sit-to-Stand

Sit on a sturdy chair with your feet flat and hip-width apart.

1. Cross your arms over your chest or place your hands lightly on the chair for support.

2. Lean forward slightly from your hips, then push through your heels to stand tall.

3. Slowly sit back down with control.

4. Tip: Avoid using your hands unless you need extra support.

Step-Ups

Stand facing a sturdy step or low platform.

1. Step up with your right foot, pressing through your heel to straighten your leg.

2. Bring your left foot up to meet your right, then step back down one foot at a time.

3. Repeat, alternating your lead leg.

4. Tip: Hold a railing or wall for balance if needed.

Heel Raises

Stand tall with your feet hip-width apart and hands resting on a wall or chair for balance.

1. Slowly rise up onto the balls of your feet, lifting your heels as high as you can.

2. Lower your heels back to the ground with control.

3. Tip: Squeeze your calves at the top for a stronger contraction.

In addition to strength work, balance training is essential for reducing fall risk. Practicing balance challenges the body to respond quickly and effectively to small stumbles, which can make all the difference in preventing a fall. Try adding these into your weekly routine:

Single-leg stands

Stand behind a sturdy chair, holding lightly for balance.

1. Lift one foot off the ground and hold your position, keeping your torso tall.

2. Start with 10–15 seconds per leg and increase over time.

3. Tip: Try without holding on as you improve your balance.

Tandem walking

Stand tall with your arms out for balance.

1. Walk forward, placing the heel of one foot directly in front of the toes of the other foot (like walking on a tightrope).

2. Take slow, steady steps, looking ahead rather than down.

3. Tip: Use a wall for light support if needed.

Side steps

Stand with your knees slightly bent and feet together.

1. Step to the right with your right foot, then bring your left foot to meet it.

2. Continue stepping to one side for 5–10 steps, then switch directions.

3. Tip: Keep your hips and shoulders facing forward the whole time.

It’s important to progress gradually, making sure each movement feels safe and controlled before moving on to more challenging versions. Working with a qualified personal trainer or coach ensures that your exercises are tailored to your needs, helping you improve while avoiding injury.

Here in Portage, the Portage Zhang Senior Center is a fantastic resource for older adults looking to stay active. The center offers a variety of group exercise classes, balance programs, and open gym time for members to work on their fitness in a welcoming, social environment. Garrett teaches a class at this wonderful facility called Total Fit Fusion and highly recommends taking advantage of its programs in addition to working with one of our experienced coaches at Pure Movement for an individualized plan.

By combining smart exercise, proper nutrition, and community resources, seniors in Kalamazoo and Portage can take a proactive approach to staying strong, improving bone density, and maintaining balance—leading to greater independence and a higher quality of life.

At Pure Movement, we specialize in helping seniors stay active, independent, and confident by creating personalized programs that improve strength, balance, and overall mobility. Every client begins with a thorough evaluation to identify specific needs, movement patterns, and potential risk factors for falls. From there, we design a tailored strength training and fall prevention plan that works with your current abilities and goals. Whether you’re looking to maintain bone density, recover from an injury, or simply move with greater ease, our experienced coaches are here to guide and support you every step of the way. Contact us now to learn more!