Workouts to Steer Clear of with Osteoporosis

Avoiding specific workouts for osteoporosis patients

People with osteoporosis need to be mindful of the exercises they engage in to avoid aggravating their condition and potentially causing injuries. Certain activities, such as high-impact sports, certain yoga and Pilates poses, and certain weightlifting exercises can pose a risk for those with osteoporosis.

High-impact sports like equestrian sports, skiing or snowboarding, football, hockey, soccer, and contact sports may increase the risk of falls or serious injuries for individuals with osteoporosis. Similarly, exercises that involve spinal compression, such as the chest press, can increase the risk of spinal fractures. Certain yoga or Pilates poses that involve spinal stress, such as warrior I or pigeon pose, should also be avoided.

Activities that increase fall risk—like skating or skiing—are not recommended. Situps and crunches, which bend, twist, or excessively flex the spine, can also increase the risk of spinal fractures. Certain weightlifting exercises, like chest press, chest fly, lat pull down behind the head, knee extensions, and seated rows, can be harmful for people with osteoporosis.

However, there are safe exercise options for people with osteoporosis. Weight-bearing exercises with low impact, such as walking, hiking, stair climbing, and dancing, can help build muscle mass and strengthen bones. Muscle-strengthening exercises, like light weightlifting, resistance band workouts, and functional movements (e.g., rising on toes), are also beneficial. Balance and stability exercises, like tai chi and chair squats, can reduce fall risk. Swimming and water aerobics provide fitness benefits without stressing bones.

Specific exercises such as bridges, clamshells, side-lying leg lifts, sit-to-stand, and step-ups have been suggested for bone-strengthening and safety. It is strongly advised to consult with a healthcare provider or physical therapist before starting any new exercise program to tailor activities to individual bone health and avoid injury.

Tai chi, strength training, balance exercises, cycling, and gentle stretching can be safe exercises for individuals with osteoporosis, but a doctor should be consulted before beginning any new exercise program. Weight-bearing aerobic exercises, such as dancing, walking, climbing stairs, playing tennis, and jogging, can help build muscle mass and strengthen bones for people with osteoporosis.

Approximately 10 million people in the United States currently live with osteoporosis. People with osteoporosis may experience fractures after minor falls or during routine activities, and a doctor can identify what is causing the pain and provide treatment recommendations. People with osteoporosis may also develop muscle weakness, posture issues, or spinal curvature.

It is important to note that around 41% of amateur golfers experience a golf-related injury each year. Elbows are among the body parts that can be injured during golfing. People experiencing new or worsening symptoms of osteoporosis, such as back pain, changes in spinal shape, or posture issues, should speak with a doctor.

[1] National Osteoporosis Foundation. (2020). Exercise and physical activity. https://www.nof.org/patients/treatment/exercise-physical-activity/ [2] Mayo Clinic. (2020). Osteoporosis: Exercise and physical activity. https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/exercise/art-20047094 [3] American Academy of Orthopaedic Surgeons. (2020). Exercise and osteoporosis. https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-osteoporosis/ [4] American College of Sports Medicine. (2020). Exercise and osteoporosis. https://www.acsm.org/resources-main/guidelines/guidelines/osteoporosis [5] National Institutes of Health. (2020). Osteoporosis: MedlinePlus Medical Encyclopedia. https://medlineplus.gov/ency/article/000718.htm