What Exercises Should Be Avoided with Osteoporosis?

Osteoporosis is a condition characterized by a decrease in bone density and strength, making bones fragile and more likely to fracture. It affects millions of seniors, especially postmenopausal women, and can greatly impact mobility and independence. Worldwide, 1 in 3 women and 1 in 5 men will experience fractures over the age of 50, the International Osteoporosis Foundation reports.

While regular physical activity is essential for managing osteoporosis, not all exercises are safe. In fact, certain movements can increase the risk of fractures and should be avoided.

This guide outlines what exercises should be avoided with osteoporosis and offers safer alternatives that still help maintain bone health in aging, balance, and senior fitness, for anyone living in Atlantic, Iowa.

Why Exercise Matters for People with Osteoporosis

Before we dive into the exercises to avoid, it's important to understand why physical activity is encouraged -- even after a diagnosis. The right kind of exercise can:

Improve posture and balance
Increase muscle strength
Slow the rate of bone loss
Fall prevention
Improve overall well-being

However, because osteoporosis makes bones more brittle, it's crucial to approach exercise with care and guidance.

Exercises to Avoid If You Have Osteoporosis

There are several types of exercises and specific movements that should be avoided to protect fragile bones. Here they are:

1. High-Impact Activities

High-impact exercises can put a lot of pressure on the bones and joints, increasing the risk of fractures. This is especially true for the hips, spine, and wrists.

Avoid:

Running or jogging on hard surfaces
Jumping exercises (e.g., jump squats, box jumps)
Plyometrics or explosive movement routines

Safer alternatives:

Brisk walking on flat, soft surfaces
Low-impact aerobics
Swimming or water aerobics

2. Forward Bending or Flexion Exercises

Movements that require you to bend forward at the waist (especially with added weight) can cause compression fractures in the spine.

Avoid:

Sit-ups and crunches
Toe touches while standing
Bending over to lift objects with a rounded spine

Safer alternatives include:

Pelvic tilts
Core exercises while lying flat with proper alignment
Lifting objects using knees and hips, not the spine

3. Twisting Movements

Rotational forces can stress the spine and cause vertebral fractures in people with weakened bones.

Avoid:

Golf swings
Tennis and racquet sports with rapid twisting
Twisting yoga poses like spinal twists

Safer alternatives include:

Gentle torso rotations without force
Modified yoga poses with neutral spine alignment
Tai chi movements that are slow and controlled

4. Heavy Lifting

Lifting heavy weights or doing exercises with high resistance can be dangerous for those with osteoporosis, particularly if form is incorrect.

Avoid:

Barbell squats or deadlifts
Weighted overhead presses
Any lifting that strains the back or neck

Safer alternatives include:

Resistance bands
Light dumbbells with high repetitions
Guided strength training with professional supervision

5. High-Risk Balance Activities

Osteoporosis increases the risk of fractures from falls. Exercises that challenge your balance too aggressively may cause injury.

Avoid:

Standing on one foot without support
Bosu ball squats or unstable surface workouts
Step aerobics on tall risers

Safer alternatives include:

Supported balance training (holding onto a chair or rail)
Seated leg lifts or gentle ankle exercises
Balance classes that are designed for seniors

6. Deep Spinal Extension

Extreme backward bending of the spine can also cause fractures in osteoporotic vertebrae.

Avoid:

Full backbends (e.g., in yoga or gymnastics)
Cobra pose with forced extension
Lifting the upper body off the ground while lying on the stomach

Safer alternatives include:

Gentle back extensions within a small, pain-free range
Wall presses for posture improvement
Seated spinal mobility exercises

Osteoporosis Safety While Exercising

If you have osteoporosis, always get clearance from your doctor or physical therapist before starting a new workout routine. Here are some tips to exercise safely:

Warm Up Properly

It's important to warm up properly to loosen joints and prepare muscles, no matter if you have osteoporosis or not; otherwise, you are setting yourself up for an increased risk of injuries, both minor and major. But with osteoporosis, warming up becomes even more important.

You should also avoid rapid, jerky movements during exercise that might cause falls or fractures. Using proper alignment, especially for spine safety, and being patient when exercising is also a good idea.

Stay consistent, but don't overdo it. Rest is just as important as exercise. On those days, when you are feeling especially tired, avoid exercising as much, or do some light walking only.

Appropriate Footwear and Coaching

Wear appropriate footwear for support and stability. Don't go for a walk or exercise in the footwear that you would wear to the beach, like flip-flops or sandals. Make sure to spend a little bit of money and buy sports shoes that hug your feet tightly and that support your ankles and feet properly.

Work with a professional, such as a personal trainer or physiotherapist, experienced in osteoporosis. They will know exactly what kind of exercise is suitable for you and what should be avoided. It's an additional investment in your health, but well worth it if you can afford it.

Safe Movement for Seniors

While avoiding the wrong exercises is important, incorporating the right ones is equally vital. Here are a few types of activities that are generally safe and effective:

Weight-Bearing Exercises: Walking, dancing, stair climbing
Strength Training: Light weights, resistance bands, bodyweight exercises
Flexibility Exercises: Gentle yoga or stretching routines
Balance Exercises: Tai chi, leg raises, or heel-to-toe walks

These workouts can help you maintain bone density, improve your balance, and reduce the chance of falling-one of the most dangerous risks for people with osteoporosis.