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Exercise
Exercising with osteoporosis
If you have osteoporosis, you may wonder how safe it is to exercise. If done properly and with your doctor's OK, it can be safe. In fact, exercise is one of the best things you can do for your bones.
It's never too late to start exercising. Even after menopause, when your bones lose mass faster than before, exercise can increase your muscle strength and keep your bones from getting weaker. Exercise can also improve your balance, which can help you avoid falls.
Choosing the right exercises
There are several types of activities that are beneficial if you have osteoporosis:
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Strength training—use of free weights or weight machines, resistance bands or water exercises |
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Weight-bearing—walking, dancing and gardening |
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Flexibility exercises—stretches best done after your muscles are warmed up, at the end of your exercise, for example |
What to avoid
If you have osteoporosis, avoid high-impact exercises, such as running or jogging, or exercises that involve bending forward and twisting your waist, such as touching your toes. These exercises compress the spine and lower extremities.
Before you begin any exercise, remember to talk to your doctor. You don't want to let the fear of fractures keep you from being active, but you want to be safe!
Better balance
Balance exercises, like this "leg lift," can help you stay steadier on your feet. But be sure you check with your doctor before doing this, or any exercise!
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Hold on to a table, wall, or kitchen countertop with one hand when you start. If you're steady, try balancing by placing only a fingertip on the surface. If you're unsteady, ask someone to stand by to assist. |
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Lift one leg slightly off the floor and hold it for five seconds.
Repeat at least five times, and then switch to the other leg. |
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If you're comfortable, next try the exercise without holding on at all, arms at your sides. |
 Learn About Preventing Falls
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