Osteoporosis Exercise
The Do's and Don'ts for Exercising with Osteoporosis
Osteoporosis exercise can help maintain bone density and prevent falls. These guidelines on exercising with osteoporosis can help keep your exercise safe and productive.
Osteoporosis also known as the "silent disease" is characterized by low bone mass and decreased bone tissue. The bones become brittle, thin and prone to fractures, especially of the hip, spine and wrist.
There is no cure for osteoporosis, but medication and exercise is used to help maintain bone density. Bone is a living tissue that reacts to exercise by becoming stronger and denser. Our bones gain strength by having weight or resistance placed on them. Performing weight bearing and resistance exercises at least three times a week can help maintain current bone density.
Following these rules may help maintain current bone density and help prevent fractures in individuals with osteoporosis:
- Do get a bone density test. Get a bone density test and talk to your physician to see if exercise is safe for you. Individuals with severe osteoporosis may not be a candidate for exercise. A bone density test is the only way to accurately diagnose and determine the severity of the osteoporosis.
- Do weight bearing exercises. Weight bearing exercises can include fast walking, gardening and squats. Weight bearing exercises includes any exercise that is done on your feet with your bones supporting the weight of the body.
- Do resistance and strength training exercises. Strength training exercises are done by using weights, weight machines and elastic bands to add resistance to the bones. A physical therapist can perform an evaluation to determine and set up an appropriate strength training program.
- Do balance exercises. Balance exercises can help prevent falls and lower the risk of fractures. Balance exercises may include aquatic therapy, walking or simply standing on one leg.
- Do not do flexion exercises. Avoid sit ups or any exercise that has you bend at the waist. Bending at the waist can cause the spinal bones to compress, possible resulting in a fracture. Avoid all bending movements even when not exercising.
- Do not do high impact exercises. Avoid running, jogging, jumping, tennis and dancing if you have been diagnosed with osteoporosis. These high impact exercises can put stress on the spine causing a spinal fracture.
- Do not twist the spine. Avoid twisting and turning the spine. Twisting or turning the spine to quickly can result in a spinal fracture. Avoid any motion that requires a twisting motion, such as a golf swing.
Staying active with osteoporosis can help maintain bone mass and prevent further bone loss. Talk to a physician or physical therapist to find an appropriate exercise plan.
