Osteoporosis | Physical therapy | Worse Exercises for seniors

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When you have osteoporosis and have low bone density, some exercise is beneficial. However, not all forms of exercise are beneficial. The thing is, you not only *should* stay active if you have osteoporosis; your bones actually require it. Osteoporosis is a condition in which the body loses or produces insufficient bone tissue, causing your bones to become brittle, weak, and prone to breaking. Inflammatory arthritis may also increase your risk of developing osteoporosis. Contrary to popular belief, certain types of exercise can help prevent and manage osteoporosis. According to science, low-impact weight-bearing exercises (such as walking) help build and maintain bone strength (NOF). Muscle-strengthening exercises provide the same benefit: using free weights, elastic bands, or your own body weight strengthens muscles and aids in bone density maintenance.
However, not all exercises are appropriate or safe for people with osteoporosis. According to Karen Kemmis, PT, DPT, a physical therapist in New York who works with the National Osteoporosis Foundation, certain activities and movements can increase your risk of fracture (NOF). Some high-impact activities may place an undue strain on relatively weak bones. Sports associated with a high risk of falling are also prohibited.

Some high-impact activities may place an undue strain on relatively weak bones. Sports associated with a high risk of falling are also prohibited. OOsteoporosis. For more information, please subscribe to our channel. Caring for it together.

Running, on the other hand, can cause injury or fracture if your bones are weak from osteoporosis. According to the NOF, power walking and brisk walking are much safer and nearly as effective.

Worse Exercise: Jumping

Consider jumping rope, jumping jacks, or any other exercise that requires that sudden and explosive loading or impact when your feet hit the ground. Avoid jerky, quick movements as well, say Mayo Clinic experts; instead, choose exercises with slow, controlled movements.

Worse Exercise: Toe touches and sit-ups

Both of these exercises require you to bend forward, which puts strain on the joints in your spine, known as vertebrae. "Whether you have osteoporosis or not, the front of each vertebrae is always weaker," says Kemmis.

She explains that if your bones are healthy, that portion is still less dense, but the vertebrae are strong enough to tolerate forward movement.

"However, if you have low bone density and apply a lot of force or pressure to the front of your spine, such as in a sit-up or toe touch, you increase your risk of a compression fracture.

" According to Kemmis, a single compression fracture can set off a "cascade of fractures" in the spine.

Worse Exercise: Poses from Yoga and Pilates

• Rounding poses or rounded spine movements • Spine twist or any deep twists

• Corkscrew or bike

• Deep hip stretches (such as the pigeon pose) • Warrior pose • Teacher pressure

Some yoga and Pilates movements, such as the tree pose and plank, are considered safe. A physical therapist can assist you in recommending or modifying moves that are both safe and appropriate for you.

Worse Exercise: Tennis and golf

When you swing a club or racket, the forceful twist at the waist can put extra strain on the joints and discs in your spine, potentially resulting in fracture.

The same can be said for golf and tennis: She warns that rotating to the very end of your range of motion may endanger your bones.

Three women with osteoporosis sustained compression fractures in their spines while golfing, according to a case study.

Activities that pose a high risk of falling should be avoided.

Worse Exercise: Skiing and High-Risk Activities

Hitting the slopes increases the risk of falling, and falls are where the majority of fractures occur, according to Kemmis. Ice skating, rollerblading, and any contact sport are also on the list, according to Kemmis.

Should Osteoporosis Patients Avoid All of These Exercises?

No, not always. The amount of impact that is dangerous or which activities should always be avoided depends on your fracture history, the severity of your osteoporosis, and your overall health."It's important to be very conservative with exercise if someone has had a fracture in the spine without major trauma," says Kemmis. However, if you are generally fit and strong despite having osteoporosis, you may be able to engage in slightly higher-impact exercise than a frail person.
There is no one-size-fits-all exercise regimen. Consult your doctor if you are unsure about the state of your bones. Your doctor or physical therapist can advise you on the safest activities for you.