what exercises should be avoided with osteoporosis
If you have osteoporosis or are at risk for fractures, it's essential to exercise safely and avoid activities that may increase the risk of injury. Here are some exercises and movements that should generally be avoided or modified:
High-impact activities: Exercises that involve repetitive jumping, bouncing, or high impact on the joints should be avoided. These activities can put excessive stress on the bones and increase the risk of fractures. Examples include jumping jacks, high-impact aerobics, and running on hard surfaces.
Forward bending and twisting: Exercises that involve forward bending at the waist and twisting motions may increase the risk of compression fractures in the spine. Avoid activities such as toe touches, deep forward bends, and vigorous twisting movements.
Heavy lifting: Lifting heavy weights, especially with poor form or technique, can strain the spine and increase the risk of fractures. It's important to avoid excessive loads and focus on maintaining proper alignment and posture during weightlifting exercises.
Spine flexion exercises: Exercises that involve repeated flexion of the spine, such as sit-ups or abdominal crunches, can put pressure on the vertebrae and increase the risk of vertebral fractures. Modify these exercises to minimize spinal flexion or choose alternatives that don't put excessive strain on the spine.
High-intensity or extreme sports: Sports or activities that involve a high risk of falls or collisions should be avoided or approached with caution. Examples include skiing, snowboarding, gymnastics, and contact sports. If you want to participate in these activities, consult with a healthcare professional to assess the risks and take appropriate precautions.
While certain exercises may need to be avoided or modified, it's important to engage in safe and appropriate exercise for individuals with osteoporosis. Focus on activities that improve balance, posture, flexibility, and strength without excessive strain on the bones. Low-impact exercises like walking, swimming, cycling, and modified strength training exercises can be beneficial. Consult with your healthcare provider or a qualified exercise specialist to develop a safe and effective exercise program tailored to your specific needs and condition.
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