Osteoporosis is a condition characterised by weakened bones, making them more prone to fractures. Regular exercise is a cornerstone of managing osteoporosis and improving bone health. However, exercising safely is critical to avoid injuries while maximising benefits.

In this guide, we’ll explore what exercises should be avoided with osteoporosis, the best exercises for osteoporosis, and effective routines like weight-bearing exercises for osteoporosis at home and spine-strengthening exercises for osteoporosis.

Understanding Osteoporosis and Exercise

Osteoporosis affects millions of people worldwide, particularly postmenopausal women and older adults. Bones lose density over time, becoming fragile. Exercise helps maintain bone density, improve balance, and reduce the risk of falls and fractures.

However, certain movements can do more harm than good, especially if you have osteoporosis. A tailored, safe exercise plan can help you stay active while protecting your bones.

What Exercises Should Be Avoided with Osteoporosis?

While exercise is beneficial, some movements can increase the risk of fractures. Avoid the following:

• High-Impact Exercises: Activities like running, jumping, or high-impact aerobics can strain weakened bones.
• Twisting Movements: Sports or activities that involve excessive twisting (e.g., golf, tennis, or certain yoga poses) can increase the risk of spinal fractures.
• Deep Forward Bends: Avoid bending at the waist or touching your toes, as this stresses the spine.
• Heavy Lifting: Lifting heavy weights improperly can compress the spine or injure joints.
• Abrupt, Jerky Movements: These can lead to falls or injuries in individuals with balance issues.

What Exercises Increase Bone Density in the Spine?

Strengthening the spine is crucial for preventing fractures. The following exercises are effective:

• Bridges: Lie on your back, bend your knees and put your feet flat on the ground. Squeeze your glutes while lifting your hips toward the ceiling. Hold for a few seconds, then lower.
• Wall Push-Ups: Stand a few feet away from a wall. Place your palms on the wall and perform push-ups, keeping your core engaged.
• Seated Rows with Resistance Bands: Sit on a chair, anchor a resistance band around your feet, and pull the bands toward you, squeezing your shoulder blades together.
• Modified Planks: Lie on your stomach and prop yourself up on your forearms and knees. Hold this position while engaging your core.
• Standing Back Extensions: Place your hands on your hips and gently lean backwards, holding the stretch for a few seconds.

Weight-Bearing Exercises for Osteoporosis at Home

Weight-bearing exercises force your body to work against gravity, promoting bone health. Here are some you can do at home:

• A simple 30-minute daily walk strengthens bones and improves cardiovascular health.
• Climbing stairs is an excellent way to engage leg muscles and build bone density.
• Lift your knees alternately while standing. This improves balance and strengthens the lower body.
• Stand in front of a chair and perform squats by sitting down and standing up slowly.
• Stand near a wall or chair for balance, lift your heels off the ground, and lower them slowly.

What Are Five Exercises for Osteoporosis?

Here are five essential exercises to include in your osteoporosis management plan:

• Toe Taps: Sit on a chair, lift one leg, and gently tap your toes on the ground. Repeat with the other leg.
• Standing Leg Lifts: Hold onto a chair for support. Lift one leg to the side or back without bending the knee.
• Arm Raises with Light Weights: Use light dumbbells to lift your arms to shoulder height, either forward or to the side.
• Step-Ups: Use a sturdy step or low platform. Step up with one foot, then the other, and step down.
• Bicep Curls with Resistance Bands: Hold the ends of a resistance band under your feet and curl your arms upward.

The Best Exercise for Osteoporosis

Walking is often considered the best exercise for osteoporosis. It’s weight-bearing, low-impact, and easy to do almost anywhere. Walking improves bone health, strengthens muscles, and enhances balance. Aim for 30 minutes a day, five times a week.

Spine Strengthening Exercises for Osteoporosis

The spine is particularly vulnerable to osteoporosis. Strengthen it with these exercises:

• Superman Pose: Lie on your stomach, lift your arms, chest, and legs off the ground, and hold for a few seconds before lowering.
• Bird Dog: On all fours, extend one arm and the opposite leg simultaneously. Hold for a few seconds, then switch.
• Reverse Fly: Use light weights or resistance bands to lift your arms to the side while keeping your back straight.
• Standing Posture Check: Stand against a wall, ensuring your head, shoulders, and back touch it. Hold this position to reinforce good posture.
• Pelvic Tilts: Lie on your back with your knees bent. Tilt your pelvis upward by pressing your lower back into the floor.

Tips for Exercising Safely with Osteoporosis

People suffering from osteoporosis need to exercise cautiously, here are some precautions that you should take:

• Always seek medical advice before starting a new exercise program.
• Spend 5-10 minutes warming up and cooling down to prevent injuries.
• Wear supportive shoes and use mats or resistance bands for additional safety.
• Incorporate exercises that enhance stability to reduce the risk of falls.
• Start with low intensity and increase difficulty as your strength improves.

Exercising with osteoporosis requires caution but can significantly improve your quality of life. Focus on low-impact, weight-bearing, and strength-training exercises to enhance bone density and overall health. Avoid high-risk movements, prioritise spine safety, and consult professionals for personalised plans.

Sources:

• https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis
• https://www.healthline.com/health/managing-osteoporosis/exercises-to-strengthen-your-bones
• https://www.webmd.com/osteoporosis/osteoporosis-exercise
• https://www.getwellen.com/well-guide/top-exercises-for-osteoporosis-of-the-spine
• https://www.healthline.com/health/isometric-exercises-for-osteoporosis
• https://www.doylestownhealth.org/blog/5-exercises-for-osteoporosis