Can You Exercise with Osteoporosis? Absolutely!
If you have osteoporosis, the answer to whether you can exercise is a resounding yes! However, because osteoporosis affects everyone differently, it is important to consult with your healthcare professional to ensure exercise is safe for you and to determine which movements are best.
As we age, the risk of osteoporosis increases. This disease makes bones weak and brittle, significantly raising the likelihood of fractures. Additionally, muscle loss is a natural part of aging, occurring at a rate of 3-5% per decade. Strong muscles are essential for maintaining balance and reducing the risk of falls and fractures.
The Mayo Clinic recommends four types of activities for individuals with osteoporosis:
Weight-bearing aerobic activities like walking and climbing stairs.
Strength training exercises, particularly those targeting the upper back.
Flexibility exercises.
Stability and balance exercises.
Our featured workout will integrate all these elements, with a focus on weight-bearing exercises.
What is Weight-Bearing Exercise?
Weight-bearing aerobic activities involve performing exercises on your feet, with your bones supporting your weight. These exercises include walking, climbing stairs, dancing, and even playing pickleball! Health professionals generally recommend weight-bearing exercises to increase bone density and build muscle, helping to prevent or lessen the impact of osteoporosis. These exercises work directly on the bones in the legs, hips, and lower spine, slowing bone loss, improving blood flow, and benefiting heart health.
Exercises to Avoid with Osteoporosis
The Mayo Clinic advises avoiding:
High-impact exercises like jumping, running, or jogging, which can lead to fractures in weakened bones. Rapid, jerky movements should also be avoided.
Bending and twisting exercises, such as toe touches or sit-ups, which can increase the risk of spinal compression fractures. Activities like golf, tennis, bowling, and some yoga poses that involve bending or twisting at the waist should be avoided.
Our Featured Osteoporosis-Friendly Workout
This 15 Minute workout focuses on aerobic weight-bearing exercises combined with some strength training. In addition to strengthening your bones, this workout will improve your cardiovascular health and rack up about 1500 steps, more or less depending on your pace. It consists of:
Twelve 20-second exercise rounds, with 20 seconds of walking rest in between. There are no repeats!
During the big breaks, we’ll do one upper body strength exercise using weights of your choice—water bottles or cans work just fine. We use various weights, including 2 lbs (0.9 kg), 3 lbs (1.4 kg), 5 lbs (2.3 kg), and 8 lbs (3.6 kg).
Let’s Get Moving!
This workout can be done 2-3 times a week or even daily, but always listen to your body.
We have many other Osteoporosis friendly workouts with no twisting and bending and invite you to check them out.
SOURCE: "Exercising with Osteoporosis", Mayo Clinic
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