Exercise is an important part of managing osteoporosis. However, several types of exercise need to be considered, especially sports that strain the spine, such as sit-ups, golf, tennis, and activities that involve too much running, jumping, or a risk of falling.
Exercise and Osteoporosis
Regular exercise is essential for preventing and managing osteoporosis. Aerobic exercise with a certain weight, such as climbing stairs and strength training, can increase bone density and reduce the risk of fractures. Despite the benefits, certain types of exercise can increase your risk of fractures if you already have low bone density.
Types of Sports to Avoid
Here are some types of exercise that need to be avoided for people with osteoporosis:
1. Exercises that involve bending and twisting the waist
Bone fractures due to osteoporosis often occur in the spine, even if the number is almost two times more often than in other parts. Exercises that involve bending and twisting the waist place a heavy burden on the lower spine and can increase the risk of fractures if the bones are weak. Examples of the sport in question are as follows:
- Sit-ups and their variations.
- Golf and tennis.
- Some yoga positions.
2. Lifting heavy objects with poor form.
Lifting heavy objects can strain the lower spine, especially if it's done with improper form or movement. Many people will bend their backs when lifting objects off the floor rather than lifting them from under them with the help of their feet. This burden received by the back can increase the risk of spinal fractures.
Examples of correct lifting techniques
3. Jumping and Running
Activities involving too much jumping and running will strain the bones and joints every time your feet touch the ground.
- Jump
The weight that is received by the body can be huge when landing from all types of jumping movements. Even landing from a height of 10 cm can still cause a force four times greater than body weight.
- Run
It is recommended to consult your doctor or physiotherapist before running or jogging for an exercise plan, especially if you have severe osteoarthritis. This is because the force when the feet touch the ground can be more than two times the body weight.
4. Activities With a High Risk of Falling
People with osteoporosis have a higher health risk if they fall because of weakened muscles, abnormal curvature of the spine, and poor posture cause them. People with osteoporosis also have a high risk of fractures when they fall because of reduced bone density.
Some activities with a high risk of falling are as follows:
- Skiing and snowboarding.
- Horseback riding
- Contact sports, such as football, basketball, and hockey.
Horseback riding is a sport with a high risk of falling.
It is estimated that 1 in 5 women over 50 has osteoporosis. One way that can be done to prevent and manage this condition is through regular exercise. However, people with osteoporosis should avoid some sports, as mentioned above. Strength training, aerobic activity, flexibility exercises, and balance exercises are some types of exercise that are recommended for people with osteoporosis.
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Sources:
Mayo Clinic Staff. (2021). Exercising with osteoporosis: Stay active the safe way. [online]. https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989
Yetman, D. & Hildreth, D. (2023). 4 Types of Exercises and Activities to Avoid When You Have Osteoporosis. [online]. https://www.healthline.com/health/osteoporosis/osteoporosis-exercises-to-avoid