Osteoporosis Safety Guide: 5 Risky Exercises to Steer Clear Of

Osteoporosis, a condition where your bones become brittle and fragile, requires extra caution when it comes to exercise. Certain activities can put your bones at risk of fractures and injuries.

 

Here are five exercises to steer clear of or modify if you have osteoporosis:

 

1. High-Impact Aerobics

Activities like running, jogging, and high-impact aerobics can be tough on your bones, increasing the risk of fractures.

Instead, choose low-impact exercises like brisk walking, swimming, or cycling to get your heart pumping without stressing your bones.

 

2. Sit-Ups and Crunches

Traditional sit-ups and crunches involve bending your spine forward repeatedly, which can strain your back and increase the risk of fractures in your vertebrae.

Try core-strengthening exercises like planks or gentle abdominal exercises that don’t require you to bend forward too much.

 

3. Twisting at the Waist

Movements that involve excessive twisting or rotating your spine, especially when combined with forward bending, should be approached with caution. They can put pressure on your spine and increase fracture risk.

Examples include full spinal twists and exercises like the Russian twist.

 

4. Deep Squats and Lunges

Deep squats and lunges, especially with heavy weights or improper form, can strain your hip and spine, potentially leading to fractures.

If you enjoy these exercises, use lighter weights and focus on proper technique to minimize the risk.

 

5. Toe Touches

Repeatedly bending forward at the waist to touch your toes or the floor can strain your spine and increase the risk of vertebral fractures.

Modify this movement by performing gentle hamstring stretches or using a chair for support when reaching down.

 

Remember, individual factors like bone density, overall health, and fitness level can influence which exercises are safe for you.

 

Always consult with your healthcare provider or a qualified physical therapist before starting or modifying your exercise routine. They can assess your specific condition and provide personalized advice on safe exercises that suit your needs.

 

Your safety and comfort should always come first, so listen to your body and avoid any exercise that causes pain or discomfort in your bones or joints.

 

Stay active, stay safe!