If you have osteoporosis, here’s what you should know to exercise safely:
- If you are 40 years or older and have not been exercising, you need clearance from your doctor before starting a program.
- Wear appropriate attire. If you’re going to be outdoors, wear sunblock.
- Drink plenty of water.
- Start slowly, cross-train, and have exercise partners.
- If you have osteoporosis or other health problems, a physical therapist can help you plan your exercise program.
- You need to take adequate amounts of calcium and vitamin D plus prescribed medications.
- Participate in safe weight-bearing exercises such as walking or stair-climbing.
- Lift weights no greater than 10 to 20 pounds with arms.
- Maintain good posture—an upright spinal position.
- Don’t do any movements that involve forward bending or twisting of your trunk, including situps and toe touches. Avoid stationary bicycles and rowing machines.
- Don’t participate in contact sports.
- Avoid activities that increase your chances of falling, including skiing, skating, contact sports, and high impact aerobics.