You might assume that osteoporosis, or decreased bone density, is an unavoidable part of aging. Fortunately, osteoporosis is often manageable and even preventable with lifestyle changes that include incorporating exercise into your normal routine, according to the NIH Osteoporosis and Related Bone Diseases National Resource Center. Unfortunately, some forms of exercise may actually harm bones already thinned by osteoporosis. Always check with your physician before starting an exercise program, but knowing which exercises to avoid might decrease your risk of painful bone fractures associated with osteoporosis.
Weight Bearing Exercise
Bone is living tissue that becomes stronger and denser when you exercise. The National Osteoporosis Foundation notes that a workout for your bones involves handling the weight of your body through high impact weight bearing exercises like running, tennis and jumping rope. However, the NOF recommends that you let the severity of your osteoporosis be your guide when it comes to impact activities. If your osteoporosis is moderate or puts you at risk for fracture, the NOF advises that you try walking, using the elliptical machine or low-impact aerobics since these exercise routines place less stress on your bones.
Strengthening
Strengthening activities, such as lifting weights, using exercise bands or lifting your own body weight with exercises like push-ups can help improve your odds of never developing osteoporosis, or limit the progression of the disease. However, the NOF recommends you avoid sit-ups, stomach crunches, toe-touches and other activities that require you to bend or twist at the waist due to the increased risk of a spinal fracture. Yoga, tennis and golf also involve repetitive twisting and bending, and you may need to avoid or modify these activities.
Daily Activities
Gardening, housecleaning and other household activities also provide opportunities to increase your muscle and bone strength. When vacuuming, raking, sweeping or mopping, facing the work directly and not twisting or bending at the waist can help protect your spine. Other ways to protect your bones during daily chores include packing your grocery bags lightly and carrying the same amount equally in each hand. Placing the bags on a chair or table rather than the floor prevents lifting and twisting of the spine. Appropriate posture and proper alignment of the shoulders, spine, knees and hips when moving also help you stay active and prevent broken bones, according to the NOF.
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