Osteoporosis & Osteoarthritis Exercise Plan for Women 60-69
Senior Women's Osteoporosis & Osteoarthritis Program
Morning Workout - Seated Marches with Arm Swings
Sit in a sturdy chair, march your legs up and down while swinging your arms gently. Do 3 sets of 2 minutes marching, with 1 minute rest between sets.
Afternoon Workout - Wall Push-Ups
Stand facing a wall, arms extended, hands shoulder-width apart. Bend your elbows to bring chest toward the wall, then push back. Do 3 sets of 10 reps, resting 1-2 minutes between sets.
Evening Workout - Gentle Stretching (Neck, Shoulders, Back)
Slowly stretch neck, shoulder, and back muscles. Hold each stretch for 15-20 seconds, repeat each stretch 2 times.
Morning Workout - Supported Standing Leg Lifts
Hold the back of a chair for balance, lift one leg to the side (without locking knee), lower slowly. Do 2 sets of 10 reps per leg.
Afternoon Workout - Resistance Band Rows
Sit or stand, wrap resistance band around a solid object, hold ends in both hands. Pull bands towards chest, squeezing shoulder blades together, then slowly release. Do 3 sets of 12 reps, rest 1 minute between sets.
Evening Workout - Ankle Circles & Toe Flexes
Sit comfortably, raise one foot off the ground and rotate ankle in circles (10 times each direction). Then flex and point toes 10 times. Repeat with the other foot.
Morning Workout - Chair Squats
Stand in front of a chair, feet hip-width apart. Lower yourself as if sitting, lightly touch the chair, then stand back up. Do 3 sets of 8 reps, rest 1-2 minutes between sets.
Afternoon Workout - Seated Bicep Curls
Sit on a chair, hands at sides holding weights. Bend elbows to lift weights toward shoulders, then lower slowly. Do 2 sets of 12 reps per arm.
Evening Workout - Deep Breathing & Relaxation
Sit or lie comfortably, inhale deeply for 4 seconds, hold for 2 seconds, exhale for 6 seconds. Repeat for 10 cycles.
Morning Workout - Supported Heel Raises
Hold onto a sturdy surface, slowly rise onto tiptoes, hold for 2 seconds, lower down. Do 3 sets of 10 reps.
Afternoon Workout - Gentle Walking
Walk at a comfortable pace, preferably outdoors or indoors on a flat surface.
Evening Workout - Gentle Hip Stretches
Sit or lie on your back, gently pull one knee toward your chest, hold for 15 seconds, switch legs. Repeat 2 times per leg.
Morning Workout - Standing Side Leg Raises
Stand behind a chair, lift one leg out to the side (keep toes facing forward), lower slowly. Do 2 sets of 10 reps per leg.
Afternoon Workout - Resistance Band Chest Press
Secure band behind you, hold handles at chest, press arms forward, then return to start. Do 3 sets of 10 reps.
Evening Workout - Gentle Shoulder Rolls & Arm Circles
Sit or stand, roll shoulders forward and backward 10 times each. Make slow arm circles 10 times each direction.
Morning Workout - Mini Step-Ups
Use a low step or bottom stair, step up with one foot, then the other, step down in reverse. Do 2 sets of 8 reps per leg.
Afternoon Workout - Seated Knee Extensions
Sit upright, slowly straighten one leg, hold for 2 seconds, lower. Do 2 sets of 10 reps per leg.
Evening Workout - Relaxation Yoga
Practice gentle seated yoga poses like Cat-Cow, seated side bends, and forward folds. Hold each pose 10-15 seconds, repeat twice.
Morning Activity - Rest or Gentle Walking
If feeling well, walk at a comfortable pace; otherwise, enjoy a rest morning.
Afternoon Workout - Gentle Stretching & Mobility
Slowly stretch all major muscle groups: neck, shoulders, arms, back, hips, legs. Hold each stretch for 15 seconds, repeat twice.
Evening Activity - Relaxation & Meditation
Sit or lie comfortably, close eyes, focus on slow breathing or guided meditation.
Who this plan is for
This plan was built for women 60-69 living with Osteoporosis, Osteoarthritis, starting from a light activity activity level, with these goals: Muscle Strength, Pain Relief. If your age, health or fitness is different, use it as a starting point and adjust, or build a free plan for your own profile.
Exercise guides: Exercise for Osteoporosis · Exercise for Arthritis
The week at a glance
21 sessions on 7 days, 275 minutes in total; sessions last 10–20 minutes.
About 60 of these minutes are walking or other cardio, which count toward the WHO guideline of 150 minutes of moderate aerobic activity a week (40% of it, if done at a pace that makes you breathe a little harder). Strength work appears on 4 days; WHO recommends muscle strengthening on 2 or more days a week. Stretching and breathing sessions help mobility and relaxation but are not counted here.
| Day | Sessions | Minutes | Main activities |
|---|---|---|---|
| Monday | 3 | 40 | Low-impact cardio, Strength, Stretching |
| Tuesday | 3 | 45 | Balance, Strength |
| Wednesday | 3 | 40 | Strength, Breathing & relaxation |
| Thursday | 3 | 40 | Walking, Stretching |
| Friday | 3 | 35 | Strength |
| Saturday | 3 | 35 | Low-impact cardio, Yoga & tai chi |
| Sunday | 3 | 40 | Walking, Stretching, Breathing & relaxation |
Minutes by activity: Strength 80 · Stretching 35 · Walking 35 · Low-impact cardio 25 · Breathing & relaxation 20 · Balance 15 · Yoga & tai chi 15.
Safety notes
- Check with your doctor or physiotherapist before starting, especially with heart disease, uncontrolled blood pressure or blood sugar, recent surgery or new pain.
- Osteoporosis, Muscle Strength: Recommended for bone strength. Avoid loaded forward bending and twisting, and build up slowly.
- Keep to a pace where you can talk. Mild muscle effort is normal; sharp or increasing pain is a sign to stop.
Stop and get help if you notice
- Sudden, sharp back pain, especially after bending, lifting, coughing or a minor bump
- Back pain that is new and does not ease with rest
- A fall or near-fall during exercise
- Feeling dizzy, unsteady or lightheaded
- Sharp, stabbing or sudden joint pain during exercise
- Joint pain that is worse two hours after exercise than before you started, or that gets worse at night
- A joint that becomes hot, red or newly swollen
- Pain that makes you limp or stops you putting weight on a leg
Beginner follow-along videos
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How this plan was made
VitalStep’s AI generated this plan from the profile above (age group, gender, health conditions, goals and activity level), using general exercise guidance for those conditions. It was selected by the VitalStep team as a starter plan for this group. It has not been reviewed by a clinician for any individual and is general information, not medical advice.