5 Types of Exercises That Are Safe for Osteoporosis
Updated on April 4, 2024 / 4 min read
Osteoporosis is a condition that causes bones to become thin, brittle, and weak, reducing their density and mass. Even mild falls or stress can create a long-lasting impact. One way to maintain and boost bone strength and production is through exercise. While it might seem counterproductive, a workout can help improve balance, coordination, and flexibility and prevent fractures. Getting the workout routine approved by one’s doctor is important to manage the condition well.
Exercises for osteoporosis
Doctors will assess one’s current stage of osteoporosis, fitness level, age, and general health to recommend a suitable exercise routine. Seniors, especially those suffering from an advanced stage of the condition, are more prone to bone breakage, so the type of exercise may vary from one person to another. Usually, osteoporosis patients are advised to follow certain low-intensity exercise routines.
1. Basic movement exercises
Ideal for seniors, there are several movement exercises one can start with as a beginner.
- Hip extensions, for example, which require one to hold the back of a chair and slowly lift one’s leg in the front without bending the knees, can be effective.
- Another recommended exercise is creating a bridge by lying on one’s back with bent knees and lifting the buttocks off the mat while keeping the palms and feet firmly on the floor.
- A chair stand is another easily controlled movement in which one practices standing up slowly from a chair without using one’s hands.
These exercises require one to stand or rise on one’s toes or lift the body. These workouts can include basic moves such as standing and rising on one’s toes and lifting one’s body with movements. They can help improve range of motion and gait and equip one to start with other exercise routines.
2. Bone-building exercises
These are the exercises that train the body to work against gravity and enhance one’s bone strength. These can include activities like walking that are less stressful on the body and are highly effective. There’s also stair climbing, low-impact sports like cycling, low-impact aerobics, elliptical training machines, or even dancing. Most of these aerobic exercises work on one’s leg bones, hips, and lower spine. These can slow down bone loss and improve blood flow to the body.
3. Muscle-building exercises
The next type of exercise recommended for osteoporosis is muscle-strengthening, which includes lifting weights, working out with a resistance band, or learning to lift one’s body. Strength training can also support the upper back, improve posture, and enhance tendons and bones.
4. Balance-enhancing exercises
Yoga, Pilates, and Tai Chi are some workouts that bring flexibility and are highly effective in improving balance and coordination and preventing falls. While these exercises don’t help bone building, they improve one’s balance and prevent falls. Tai chi, for example, can help strengthen leg muscles and stay steady on one’s feet for a longer time. It can also improve posture and avoid shoulder stooping. Walking in inclines will also be easier by practicing these exercises. Since these are slow-moving, they are less likely to cause injury for seniors with osteoporosis. 10-minute stretching is also highly recommended after workouts to ensure muscle recovery. They keep one’s muscles and joints mobile. Stretching without bouncing is also gentle on the bones and muscles.
5. Water-based exercises
Swimming is another great activity recommended for osteoporosis. It provides a low-impact exercise option that lowers stress on the bones and joints while building strength and improving overall fitness.
A healthcare professional will likely recommend these exercises a few times every week for maximum results. The routine should be mixed up to avoid boredom, and each body part should be tackled and worked on gradually.
Exercises to avoid
Osteoporosis patients, especially seniors, should avoid high-impact exercises like skipping rope, jumping, running, or jogging since these can weaken bones further and may cause irrevocable damage. As a rule of thumb, avoid anything that requires jerky and rapid movements and choose the ones that need controlled, conscious motion. Activities like bending forward or twisting at the waist, doing yard work, pushing a lawnmower or heavy gardening, and engaging in sports like tennis and bowling are best avoided. Avoiding hiking entirely is unnecessary, but it is important to be careful while engaging in this activity. Exercises should be practiced according to one’s level of control and ability. Pain should be addressed promptly. To ensure that the routine is safe for osteoporosis patients, it’s best to get the help of a personal trainer and a physical therapist to formulate the plan and ensure proper technique while exercising. Apart from this, one must also consume and get enough calcium and vitamin D through food to ensure it supports bone building.
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