Return To Blog

Get Moving Safely with Osteoporosis

Get Moving Safely with Osteoporosis
By Kathie Brand, MD
Internal Medicine, Primary PartnerCare Physicians, PLLC
Date:  February 28, 2024
Share post:

Osteoporosis is a medical condition which causes weak and brittle bones – mainly affecting the hips, wrists and spine. It occurs when the creation of new bone is unable to keep up with the loss of old bone and is most commonly diagnosed in post-menopausal women.

There may be no symptoms in the early stages of the disease, which is why your doctor should recommend a bone density test. With progression, osteoporosis can impact the quality of your life manifesting with poor posture broken bones and pain. Studies show that moving and maintaining an active lifestyle can help improve symptoms rather than living a sedentary life.

Specific exercises can strengthen muscles and bones as well as improve balance. When we improve strength and balance, we decrease our risk for falls. A recent study published in the British Medical Journal found that a regular program of balance, strength and resistance training, decreased the chance of breaking bones if you fall by 60%! Regular exercise can also reduce pain, improve posture, increase muscle and bone strength.

Recommended exercises for patients with osteoporosis include stability and balance (chair exercises or Pilates), weight-bearing aerobic activities (walking, dancing, elliptical training, stair climbing), strength training (light free-weights, resistance bands), and flexibility exercises, such as stretching or modified yoga poses. Avoid high-impact exercises such as running and replace this with a more controlled activity. No matter what activity you choose, start slowly and increase as tolerated at a steady pace. Becoming strong does not happen overnight!

Before participating in any exercise routine, always consult your primary care physician so they may inform you on the best routine for you and where to focus. Every patient is different, so it is important to work together in creating a specific plan that works best for you!