What exercises are good for osteoporosis?
A well designed regular exercise program created exclusively for patients with osteoporosis helps prevent falls and fractures.
Weight-bearing exercises such as climbing stairs, tennis, and dancing are the best exercises for patients with osteoporosis. However, it is important to consult your doctor before starting any workout routine as you need to choose an exercise regime that is safe for your stage of osteoporosis, your weight, and your fitness level. There is no exercise plan that is suitable for everyone with osteoporosis.
Exercise helps to strengthen bones and muscles, improves balance, coordination, as well as flexibility which is quite important for patients with osteoporosis. Weight-bearing exercises are of two kinds: high-impact and low impact. High-impact exercises include workouts such as brisk walking, jogging, hiking, stair climbing, dancing, jumping rope, step aerobics, playing tennis and other racquet sports, and doing yard work. These activities are not suitable for patients with a higher chance of breaking a bone. In such cases, low-impact exercises such as elliptical training machines, stair-step machines, walking, and low-impact aerobics will be recommended.
Additionally, muscle-strengthening exercises such as lifting weights, functional movements such as standing and rising up on toes, and using elastic exercise bands. Pilates and Yoga may also be helpful in improving strength, balance, and flexibility but certain positions may not be safe for patients with osteoporosis, for instance, exercises that involve forward bending may increase their chances of a spinal fracture.