Best Exercises When You Have Osteoporosis
Weight-bearing exercise is one of the best ways to prevent osteoporosis. It can also help you maintain bone density if you’ve been diagnosed with osteoporosis or osteopenia.
Some other forms of exercise, such as resistance training and balance activities — both of which can also be weight bearing — can also be helpful. “One of the biggest concerns for people living with osteoporosis or osteopenia is the risk of falling. Those conditions can increase the chance of falls and fractures,” says Jared Griffin, DPT, who works at Fyzical Hermitage North Therapy & Balance Center in Tennessee. “Exercise keeps the body strong and stable and has been shown to decrease fall risk in older adults.”
A better option for most people with osteoporosis is a combination of the following:
“The exercise goals for people with osteoporosis include improved overall strength for functional tasks,” says Griffin. The ultimate goal is to strengthen both the muscles and bones to improve your balance, so falls are less likely — and to prevent serious injury if you do fall.
Weight-bearing exercises are activities in which your bones and muscles work against the force of gravity while in an upright position. Examples include walking, dancing, hiking, jogging, and playing tennis.
These exercises are beneficial because they stimulate bone-forming cells known as osteoblasts. “Osteoblasts are activated when mechanical stress is placed on the skeleton through weight-bearing exercises, and this process can lead to bone remodeling,” says Joseph Hribick, DPT, a clinical assistant professor of physical therapy at Lebanon Valley College in Annville, Pennsylvania. This causes new bone to form, which helps preserve bone mineral density over time. “Another great benefit of weight-bearing exercises is that they also enhance muscle strength, which further supports and stabilizes the bones,” Hribick notes. “This is especially the case in the hips and spine, where fractures are most common.”
If you’ve been diagnosed with osteoporosis or previously broken a bone, check with your doctor before engaging in high-impact weight-bearing activities. More than likely, they’ll encourage you to stick to low-impact weight-bearing options instead, such as:
If you are unable to walk, you can benefit just from standing up periodically.
And if you’re unable to stand, you can still get some of the benefits of weight-bearing exercises by lifting light weights while seated or doing chair calisthenics, such as leg lifts and other exercises that use your own body weight for resistance.
Examples of resistance training include:
Check with your doctor to see which kinds of resistance training they’d recommend for you.
Exercises that strengthen your legs, feet, and ankles and challenge your balance directly are helpful for improving balance. “These exercises enhance stability, coordination, muscle activation, and confidence in movement,” says Hribick.
Tai chi is a series of graceful movements that combines balance and weight-bearing exercise with deep breathing and meditation. While advanced levels of tai chi may include fast movements or deep lunges, beginner-level routines are done slowly. You would bend your limbs and challenge your balance as much or as little as you’d like.
Look for tai chi classes at senior centers, city recreation centers, and the YMCA. Let your instructor know you have osteoporosis before you start a class.
Some other exercises that can help build leg strength include:
To challenge your balance, try these ideas:
No matter what activity, exercise, or sport you’re doing, certain moves can lead to fractures in weakened bones and should be avoided:
“These movements can place excessive stress on the spine and increase the potential risk of fractures,” says Hribick.
If you’re unsure whether an activity or exercise is safe for your bones, ask your doctor or a physical therapist who’s familiar with osteoporosis and the challenges you face. “Then, start with lower weights and simple exercises. From there, move into heavier weights and compound lifts as comfortable,” says Griffin.
Fracturing a bone can be painful and disabling. Adopting a safety-first attitude is important when staying active with osteoporosis.
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