“Can you exercise with osteoporosis?”

This is one of the most frequently asked questions we receive at Magnolia Rheumatology from patients living with osteoporosis. The answer is “Yes!” Not only is a regular exercise routine essential for everyone to maintain a healthy lifestyle, it is also necessary if you have osteoporosis as it strengthens your bones and muscles to help prevent further bone loss and reduce fractures. The skeletal system and muscular systems are closely intertwined. The strongest mechanical forces applied to bones are those created by muscle contractions that in turn condition bone density and help improve bone strength. However, there are several factors to consider before you jump into an exercise plan, including the severity of your osteoporosis, your age, and if you have any additional medical conditions that could be impacted by certain types of exercise.

We want you to exercise - but we want you to do it safely. That is why we have compiled this list of the best exercises for osteoporosis management.

Resistance Training Exercises

One way for osteoporosis patients to build bone density is to practice resistance training exercises. These exercises help contract and strengthen muscles which in turn help your bones without stressing your joints. One of the best forms of this type of exercise involves the use of resistance bands. These are lightweight, flexible and easily portable strength-building tools. A great first exercise with resistance bands is the overhead press which involves standing on the band and lifting its ends over your head with your arms completely extended. When repeated several times, this exercise helps strengthen your arm muscles. Lifting weights can also provide a more intensive way to strengthen muscles, but speak to your physician or physical therapist before getting started.

Weight-Bearing Exercises

As the name suggests, weight-bearing exercises are performed upright, on your feet with your bones supporting your weight. There are two types of weight-bearing exercises: high-impact and low-impact. Running, hiking, dancing, jumping rope are examples of high-impact exercises that should only be performed if you are not at high risk of fractures and if you have not fractured a bone from osteoporosis already. If you cannot perform these exercises, then low-impact weight-bearing exercises may be a better choice. These less strenuous exercises also help strengthen your muscles and bones with less risk of fractures or breaks. Forms of low-impact weight-bearing exercises include walking on a treadmill and using elliptical or stair-step machines.

Stability & Balance Exercises

Preventing falls is crucial for anyone living with osteoporosis. Stability and balance exercises help reduce your risk of fractures caused by falls. These exercises can range from some of the most simple forms such as walking heel-to-toe and standing on one leg to more complex forms of exercise such as wall push-ups and Tai Chi. If you feel unsteady on your feet, you can perform more simple stability and balance exercises while braced against a wall or holding onto a sturdy table for extra support.

Flexibility Exercises

A great way to keep your muscles strong when living with osteoporosis is to move your joints through their full range of motion. Dynamic stretches, which involve active and repetitive movements for a few seconds, allow your muscles to gradually relax and loosen up, while static stretches accomplish the same goal by holding and extending a muscle in one position for a slightly longer length of time. Yoga, Pilates and Tai Chi are also forms of flexibility exercises, however some movements may not be safe for some patients with osteoporosis or those who are at high risk of fractures (for example may cause vertebral spine fractures).

These are just a few of the many exercises that patients with osteoporosis can do to help increase bone strength, improve flexibility and balance and reduce the risk of fractures. What is the best exercise for someone with osteoporosis? Contact Magnolia Rheumatology in Scarsdale, NY—we would be happy to discuss which exercise options are best for you.