Introduction
Osteoporosis is a condition in which the bones become weak and brittle due to a loss of bone density. It affects more than 54 million Americans and can cause fractures, pain, and disability. While exercise is important for people with osteoporosis, it is essential that they understand which exercises to avoid in order to protect their bones. In this article, we will explore the types of exercises to avoid with osteoporosis, as well as how to exercise safely.
A Guide to Exercises to Avoid with Osteoporosis
When exercising with osteoporosis, it is important to avoid high-impact activities, spine compressing movements, twisting movements, and contact sports. These exercises can put excessive strain on the bones and increase the risk of fracture.
High-Impact Activities
High-impact activities such as running, jumping, and certain aerobics classes should be avoided by people with osteoporosis. According to Dr. Richard Besser, Chief Health and Medical Editor for ABC News, “These activities can place too much stress on already weakened bones, resulting in fractures.” Instead, focus on low-impact activities such as swimming or walking.
Spine Compressing Movements
Movements that compress the spine are best avoided by people with osteoporosis. This includes exercises such as sit-ups, crunches, and toe touches. A study published in the journal Osteoporosis International found that “spinal loading exercises should be avoided in patients with osteoporosis or at high risk for fracture due to their potential for increasing fracture risk.”
Twisting Movements
Any type of twisting movement should also be avoided by people with osteoporosis. This includes any exercise that involves rotating the torso or neck. According to Dr. Robert Gotlin, Director of Orthopedic and Sports Rehabilitation at Beth Israel Medical Center in New York City, “Twisting motions can cause fractures in people with osteoporosis.”
Contact Sports
Contact sports such as football, basketball, and soccer should also be avoided by people with osteoporosis. According to Dr. John Torrence, an orthopedic surgeon at the University of Maryland Medical Center, “The risk of injury is too great for someone with osteoporosis to participate in contact sports.”
How to Exercise Safely with Osteoporosis
Exercising with osteoporosis does not have to be difficult or dangerous. There are several low-impact options that can help strengthen the bones and improve balance and posture. In addition, there are strengthening exercises and balance and posture exercises that can help protect the bones.
Low-Impact Exercise Options
Low-impact exercises such as swimming, biking, and water aerobics are ideal for people with osteoporosis. These exercises place less strain on the bones and reduce the risk of fracture. According to Dr. Gotlin, “These activities are gentle enough to be safe for people with osteoporosis.”
Strengthening Exercises
Strengthening exercises such as weight training, yoga, and Pilates can also help build bone strength and reduce the risk of fracture. However, it is important to use proper form and technique when performing these exercises. According to Dr. Torrence, “It is important to use proper form and technique when performing these exercises to ensure that the bones are not placed under undue stress.”
Balance and Posture Exercises
Balance and posture exercises can also help protect the bones from fracture. Examples of these exercises include tai chi, yoga, and balance boards. According to Dr. Besser, “These exercises can help improve balance and posture, which can help reduce the risk of falls and fractures.”
The Dangers of Exercising with Osteoporosis
It is important to understand the risks associated with exercising with osteoporosis. If the wrong type of exercise is performed, it can lead to bone fractures, muscle weakness, and joint stress.
Risk of Bone Fracture
When exercising with osteoporosis, it is important to avoid activities that can place excessive strain on the bones. According to Dr. Besser, “High-impact activities and exercises that involve spinal compression can increase the risk of fracture.”
Loss of Muscle Strength
Exercising with osteoporosis can also lead to a loss of muscle strength. According to Dr. Gotlin, “If the wrong type of exercise is performed, it can lead to a decrease in muscle strength, which can further weaken the bones.”
Joint Stress
Finally, exercising with osteoporosis can lead to joint stress. According to Dr. Torrence, “Exercising with improper form can place undue stress on the joints, which can lead to pain and discomfort.”
What Not to Do: Exercises to Avoid with Osteoporosis
There are several exercises to avoid with osteoporosis. These include high-impact aerobics, jogging and running, weight lifting, and jumping rope.
High-Impact Aerobics
High-impact aerobics classes should be avoided by people with osteoporosis. According to Dr. Gotlin, “These classes can place too much stress on the bones, leading to fractures.”
Jogging and Running
Jogging and running should also be avoided by people with osteoporosis. According to Dr. Torrence, “The impact of running can put too much strain on the bones, resulting in fractures.”
Weight Lifting
Weight lifting is another exercise to avoid with osteoporosis. According to Dr. Besser, “Heavy weightlifting can place too much stress on the bones, resulting in fractures.”
Jumping Rope
Finally, jumping rope should be avoided by people with osteoporosis. According to Dr. Torrence, “The impact of jumping can place too much strain on the bones, leading to fractures.”
Exercise Tips for People with Osteoporosis
When exercising with osteoporosis, it is important to start slowly and gradually increase intensity. It is also important to focus on range of motion and flexibility, and to use proper form and technique. Here are some tips for exercising safely with osteoporosis.
Start Slowly and Gradually Increase Intensity
When starting an exercise program, it is important to start slowly and gradually increase intensity. According to Dr. Besser, “Starting slowly allows the body to adjust to the new activity and reduces the risk of injury.”
Focus on Range of Motion and Flexibility
It is also important to focus on range of motion and flexibility when exercising with osteoporosis. According to Dr. Gotlin, “Focusing on range of motion and flexibility can help improve balance and posture, which can reduce the risk of falls and fractures.”
Use Proper Form and Technique
Finally, it is important to use proper form and technique when exercising with osteoporosis. According to Dr. Torrence, “Using proper form and technique can help reduce the risk of injury and maximize the benefits of the exercise.”
Protecting Your Bones: Exercises to Avoid with Osteoporosis
When exercising with osteoporosis, it is important to avoid exercises that can place excessive strain on the bones. Examples of exercises to avoid include abdominal crunches, twisting movements, and heavy weightlifting.
Abdominal Crunches
Abdominal crunches should be avoided by people with osteoporosis. According to Dr. Gotlin, “Crunches can place too much strain on the spine, increasing the risk of fracture.”
Twisting Movements
Twisting movements should also be avoided by people with osteoporosis. According to Dr. Torrence, “Twisting the torso or neck can place too much strain on the bones, leading to fractures.”
Heavy Weightlifting
Finally, heavy weightlifting should be avoided by people with osteoporosis. According to Dr. Besser, “Heavy weightlifting can place too much strain on the bones, leading to fractures.”
Conclusion
Exercising with osteoporosis requires careful consideration to ensure the safety of your bones. It is important to avoid high-impact activities, spine compressing movements, twisting movements, and contact sports. In addition, it is important to focus on low-impact exercises, strengthening exercises, and balance and posture exercises. With the right approach, you can exercise safely and protect your bones from fracture.
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