Certain types of exercise can indeed increase your risk of injury.
This article discusses hip and spine exercises that can be safe to perform when you have osteoporosis.
High-impact exercises are usually high-intensity exercises that place a lot of stress on your joints.
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They usually involve running and jumping.
Low-impact exercises, such as swimming or walking, place less strain on your joints.
High-impact exercises also increase the risk of falls, which can lead to fractures.
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Kneeling Plank
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This exercise is a modification of a more traditional plank.
While holding the position, add some marching.
Lift one foot a few inches off the ground, then lower it.
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Repeat on the opposite side.
You are also at higher risk of falling, which can lead to fractures.
Clamshells
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Clamshell exercises can help stabilize and strengthen your hips.
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To perform bridges:
Progress this exercise by marching your feet while holding a bridge position.
Superman Back Extension
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Look at the ground to reduce strain on your neck.
Chin Tucks
Chin tucks target and strengthen neck muscles.
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Repeat stretches three or four times.
Summary
Osteoporosis is a condition that weakens your bones and carries risks for many types of exercise.
However, there are safe ways to strengthen your core, spine, and hips.
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Low-impact, weight-bearing exercises are particularly important for bone and muscle health.
A Word From Verywell
If you’ve been diagnosed with osteoporosis, staying physically active is essential.
Talk to your healthcare provider before beginning an exercise program.
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Extra caution must be taken to reduce the risk of bone fractures, which can lead to permanent disability.
Consult a physical therapist for an individualized program that you could safely perform.
Treatment also includes taking dietary supplements, such as calcium and vitamin D, and sometimes hormone replacement therapy.
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verify you are eating enough protein, and add fruits, whole grains, and nuts to your diet.
It takes months for bone density to increase.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Osteoporosis: diagnosis, treatment, and steps to take.
2022;44(2):E106-E119.
doi:10.1519/JPT.0000000000000346
Bone Health & Osteoporosis Foundation.Weight bearing.
2018;22(2):161-167. doi:10.1016/j.bjpt.2017.09.005
Harvard Health Publishing.Effective exercises for ostoeporosis.
Bhatnagar A, Kekatpure AL.Postmenopausal osteoporosis: a literature review.Cureus.
14(9):e29367.
