Osteoporosis is a major cause of disability in older women. Osteoporosis is a bone-weakening disorder that can result in broken bones, more commonly in the hip and spine. When this happens, it can be hard to move freely and live independently. How can you lower your risk of these injuries? Exercise can help! Certain types of exercise can specifically strengthen muscles and bones, other types exercise can improve balance, which can help prevent falls. There are also postures and exercises to avoid if you have osteoporosis. 

Benefits of Exercise

It’s never too late to start exercising. Regular physical activity can:

• Increase muscle strength
• Improve balance
• Decrease the risk of broken bones
• Improve posture
• Lessen pain

Exercising if you have osteoporosis means finding the safest, most enjoyable activities for you based on your overall health and amount of bone loss. There’s no one-size-fits-all prescription.

Before You Start

Consult your health care provider before starting any exercise program. A bone density measurement called a DEXA scan can help determine the thickness and strength of bones, which can help guide your healthcare provider on treatment options. A physical therapist can help you learn to use proper form and technique to prevent injury and get the most from your exercise routine. Consider what kind of activities you enjoy most. If you choose an exercise you enjoy, you’re more likely to stick with it over time.

Choosing the Right Form of Exercise

These types of activities are often recommended for people with osteoporosis:

• Strength training exercises, especially those for the upper back region
• Weight-bearing aerobic activities, like walking
• Stability and balance exercises

People with more advanced osteoporosis may have a higher risk of a broken bone. They might be discouraged from doing certain exercises. Ask your physical therapist whether you’re at risk of osteoporosis-related problems and find out what exercises are safest for you.

If you have osteoporosis, don’t do the following types of exercises:

High Impact Exercises 

Activities such as jumping, running or jogging can lead to fractures in weakened bones. Avoid jerky, rapid movements in general. Choose exercises with slow, controlled movements. If you are generally fit and strong despite having osteoporosis, you might be able to do somewhat higher-impact exercises than someone who is frail.

Bending and Twisting  

People who have osteoporosis need to use caution when bending forward at the waist and twisting at the waist, these repeated motions may increase the risk for broken bones in the spine. Exercises to avoid include touching your toes repeatedly or doing sit-ups. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, bowling and some aggressive yoga poses.

If you’re not sure how healthy your bones are, talk to your healthcare provider regarding your DEXA scan and consult a Physical Therapist! Don’t let fear of bone fractures keep you from having fun and leading an active, healthy lifestyle.

— Sara Carpenter, DPT