What Exercises Should Be Avoided with Osteoporosis?
You're on a walk one day, navigating some of the many hiking trails in Woodlands, TX, and you take a fall. Suddenly, you break a hip.
A visit to the doctor reveals a troubling diagnosis: You have osteoporosis.
You likely have many questions concerning your new diagnosis. What is osteoporosis? What are the symptoms? What exercises should be avoided with osteoporosis?
A diagnosis of osteoporosis may seem overwhelming, but it can be managed. Read on to learn all about osteoporosis and exercise.
What Is Osteoporosis?
Osteoporosis occurs when bones weaken over time, making them more vulnerable to fractures. It is a progressive disease, meaning that it gradually becomes more severe.
Some of the main symptoms of osteoporosis include:
- Losing height
- Changes in posture
- Lower back pain
You may have symptoms leading to a diagnosis, or none at all. Often, osteoporosis is discovered through routine screenings.
Although you cannot completely stop osteoporosis, there are many things you can do to slow its progression. You should not stop yourself from living a full life, as long as you participate in bone-safe activities.
What Exercises Should Be Avoided With Osteoporosis?
While a diagnosis shouldn't limit you, being mindful of your movements as you age is crucial for aging and bone health.. Here are some of the key exercises to steer clear of when you have osteoporosis.
High-Impact Workouts
High-impact workouts are exercises that can put unnecessary stress on your muscles, joints, and bones. These types of workouts include HIIT (high-intensity interval training) and running.
While high-impact workouts burn more calories in a shorter amount of time, they will only hurt your body in the long run if you have osteoporosis. Therefore, the key is to focus on low-impact workouts.
For instance, if you want to run, try walking or hiking. Rather than a HIIT workout, consider a lighter aerobic routine that still gets your heart pumping.
Contact Sports
Contact sports may be fun, but the fun does not last if you suffer serious injuries. For individuals with osteoporosis, running into other players or falling on the ground can easily lead to broken bones.
If you still want to engage in team play, try some non-contact sports that can still foster a competitive spirit, such as:
- Cycling
- Rowing
- Swimming
You can also modify sports that you love. For example, instead of tackle football, try playing flag football as a safer alternative.
Heavy Lifting With Poor Form
You don't necessarily have to abstain from lifting if you have osteoporosis. However, you need to lift with good form. Poor form can lead to injuries.
Have your workout buddy spot you while you lift and keep an eye on your form. Do not over-strain yourself. It is better to have good form and lift lighter than to try to go as heavy as possible.
Certain Yoga and Pilates Positions
Yoga and pilates can be great ways to tone your muscles and increase flexibility. Make sure you do not do any poses that require excessive twisting or bending.
Take a class especially designed for seniors or modify the positions yourself. There are many workouts available online that feature modified movements as well.
Senior Fitness Tips
Exercising safely with osteoporosis is simple. Once you know what to look out for, you can modify your workouts accordingly. There are three main pieces of advice for exercising successfully with osteoporosis:
- Take it slow
- Find an exercise buddy
- Consult your medical team
Take It Slow
They say slow and steady wins the race, and that couldn't be more true when it comes to exercising. The key to a good workout regimen is staying consistent and showing up for yourself.
If you have not exercised in a long time, start slow. You will not be overtaxing your body. In addition, you're more likely to stick with it if you can complete a workout on the first try.
For instance, if your ultimate goal is to walk five miles a day, start with just one mile. The following day, increase it to a mile and a quarter, and go from there.
Find an Exercise Buddy
Exercising with friends has numerous benefits, including better accountability, as well as increased endorphins.
Look for a workout buddy who has the same interests and fitness goals as you. Establish a schedule and set realistic goals together.
It's important to make your workout buddy aware of your osteoporosis. They will know what to look out for and can help you if you go past your limitations.
If you have hearing loss, make sure to wear hearing aids when you exercise. Effective communication with your buddy is vital during workouts, especially high-risk activities like lifting.
Consider joining group exercise classes. Often, gyms have classes designed specifically for seniors. You can also exercise in your senior living community.
Many workouts, such as chair yoga, consider conditions like osteoporosis and use modified poses.
Consult Your Medical Team
Whenever you begin a new exercise routine, you need to alert your medical team. Your doctor can give you advice or tell you which exercises to avoid based on the progression of your disease.
In addition, some medications do not react well to over-exertion. It is important to be transparent with your doctor so they can give you accurate feedback.
Consider adding a physical therapist to your repertoire of medical professionals. Physical therapy for osteoporosis has numerous benefits, including:
- Strengthened muscles and joints
- Improved bone density
- Better balance
Stay Fit at Conservatory at Alden Bridge
Now that you know what exercises should be avoided with osteoporosis, you can tailor your fitness regimen accordingly. With this guide, you can stay healthy without worsening the condition.
If you're ready to make a change, consider moving to Conservatory at Alden Bridge. Our beautiful community, located in Woodlands, TX, includes a plethora of amenities to suit your retirement needs.
Ready to get started? Reach out to us today to learn more about our community or schedule a tour to view it in person. We look forward to hearing from you!