Osteoporosis: exercises to avoid
Osteoporosis is the loss of calcium and other minerals from a person’s bones, which makes the bones susceptible to fracturing. In Australia, around half of all women and one third of men over 60 years of age have osteoporosis. Women are more likely to have osteoporosis because the hormonal changes of menopause make bone loss worse.
Exercise is an important part of managing osteoporosis, increasing bone density and reducing risk of falls. However not all exercise is equal.
A person with osteoporosis has weakened bones that are prone to fracturing. They should AVOID activities that:
- involve loaded forward flexion of the spine such as weighted sit-ups
- increase the risk of falling
- require sudden, forceful movement, unless introduced gradually as part of a progressive program
- require a forceful twisting motion, such as a golf swing, unless the person is accustomed to such movements.
Less helpful exercise
Swimming. Because the body is buoyant in the water, gravity does not act on the bones and muscles. Even though swimming can be a fantastic form of exercise for developing cardiovascular fitness, because it is not ‘weight-bearing’ it does not assist in increasing bone density.
Walking. Even though walking is a weight-bearing exercise, it does not greatly improve bone health, muscle strength, fitness or balance, unless it is carried out at high intensity such as at a faster pace, for long durations or incorporates challenging terrain such as hills.
The best exercise for people with osteoporosis
To improve bone density exercise needs to be continued on an ongoing basis (Use it or lose it!) and continually increased in intensity and difficulty over time to continue to see improvements and reduce risk of fracture. Current guidelines recommend:
- 45 minutes of cardio activity two to three times per week
- Strength training two or three times per week
- Balance exercise at least twice a week
- Stretching exercises to promote flexibility.
