Experts stress that exercising with osteoporosis is possible, and it’s even recommended when you have the bone condition. Of course, there are special considerations to keep in mind. Here’s what you need to know to go about it safely.
Remember your upper body
Don’t neglect your arms while you’re working out. “Increasing bone density of the arms and wrists requires that you either bear weight on the arms—performing exercises on all fours or a push-up—or perform resistance training with bands or weight,” Dr. Johnson says. “In resistance training, the pull of the muscles on the bone stimulates the bone to grow.”
Working on your balance and posture can be helpful, too, which is why yoga can come in handy, Dr. Kaiser says. “The most commonly-suffered fractures due to osteoporosis occur in the spine, hip, wrist, and forearm,” Dr. Johnson says. “It is important to combine weight-bearing exercises for the legs and spine, with some form of resistance training for the wrists and arms.”Dr. Kaiser also suggests focusing on doing core work and building up muscles in your legs, especially around your hips and. “Those will help you to stay upright to reduce your risk of falling,” Kaiser says.
can be dangerous for people who have bone thinning or osteoporosis, Dr. Johnson says. That’s why he recommends avoiding these exercises:This doesn't mean you need to walk 10 miles every day—or that walking can replace medication. But bone-building exercises should be one part of your overall approach to maintaining bone strength, says Dr. Johnson. “