More than 40 million Americans either have or are at a high risk of developing osteoporosis, according to the National Institutes of Health. In addition to consuming calcium and vitamin D --- and possibly taking prescribed medications --- MayoClinic.com recommends exercise as a way to maintain the existing bone density and limit the negative effects of this disease, which causes bones to become brittle. However, while some physical training is beneficial to osteoporosis patients, high-impact or bending and twisting exercises are deleterious to fragile bones and should be avoided.
Pilates
Exercises that require bending or twisting at the waist are not recommended for osteoporosis patients because these motions increase the risk of fracture. Any type of exercise that involves bending forward or twisting the waist exerts a dangerous amount of pressure on the bones. Pilates is often encouraged as a less-demanding exercise program. However, according to Pilates instructor Rebekah Rotstein in an interview with television station NY1, "Three-fourths of classical Pilates mat exercises that you would encounter at the typical Pilates mat class, say at the gym, involve these dangerous movements of forward bending."
Other Bending and Twisting Exercises
In addition to Pilates exercises, performing situps also compresses already-weakened bones and can cause fractures. The bending and twisting motions of bowling, playing tennis or golfing are also hazardous to osteoporosis patients. "Fit After 50 Women's Health Magazine" advises against any type of exercise that requires bending your trunk over your legs --- such as crunches or touching your toes --- any exercise that involves bringing your knees up to your chest or any movement where the trunk needs to bend and twist at the same time.
Running and Jogging
Although running is recommended to help preserve the bone mass of those with normal bone density, neither running nor jogging is advised for osteoporosis patients. The high-impact motions of running and jogging compress both your spine and the bones in your lower extremities. Rapid, jerky movements should be avoided in favor of slower, more controlled exercises such as walking and dancing.
Other Exercises to Avoid
Skating and inline skating are exercises that are beneficial to your bones. However, with both of these activities, there is a high probability that you may fall. Stair-climbing machines should also be avoided if you have balance problems. Fall prevention is imperative in osteoporosis patients because it may result in fractures or broken bones. Jumping is not advised because of the rough, bouncy motion it entails. Bike riding --- whether stationary or outdoors --- creates a high level of bone compression on your back because you're sitting down, so this exercise also is not recommended.
References
- National Institutes of Arthritis and Musculoskeletal and Skin Diseases: What is Osteoporosis?
- NY1; Exercise Can Help Osteoporosis, But Doctors Say Use Caution; July 2008
- Fit After 50 Women's Health Magazine: Exercises for Osteoporosis: The Components of an Effective Program
- Mayo Clinic: Exercising with Osteoporosis -- Stay Active the Safe Way
