Exercise For Osteoporosis for Seniors And The Elderly

Osteoporosis gradually thins and weakens your bones. Exercise for osteoporosis can help slow down the complications it can cause.

exercise for osteoporosis
Some of the risk factors for osteoporosis include:

  • Age
  • Gender –  more prevalent in females
  • Sedentary lifestyle
  • Lack of Vitamin D
  • Too much coffee and alcohol
  • Steroid medications
  • Smoking
  • Low calcium intake
  • Family history

Your bones are alive and always changing according to the stress placed upon them. Without stress the effects of osteoporosis are accelerated with deterioration of the skeletal material.

Weight bearing activities are the key to keeping broken bones at bay. For the lower body to prevent weak ankles, hips and  pelvis. For the upper body to strengthen wrists, arms and ribs.

Some general exercise tips and precautions

If you have advanced osteoporosis and would like to take part in an exercise program,  pre-exercise medical clearance is needed.

This will ensure that you only perform exercise that is appropriate and safe and not put you at greater risk of injury.

Good posture is of utmost importance to promote the development of stronger muscles especially those that contribute to spinal stability. This includes abdominal muscles and paraspinal muscles.





Avoid exercise for osteoporosis that flex the spine (forward bending) when at risk for fracture. This will lessen the pressure on the vulnerable front part of your vertebral  body.

Instead try extension exercises which are beneficial in correcting poor posture and  stabilizing the spine.

When bending forward to stretch the hamstrings, use the “hip hinge” method which involves bending only at the hip with the back straight.

Make sure you support yourself with hands on the knees, keeping your head elevated.

Work on your leg strength and balance to reduce the risk of falling.  Weak legs tend not to lift as high which may lead to stumbling.

Including exercise for osteoporosis on a consistent and regular basis will improve your confidence and strength.



4 Comments

  1. I have just been diagnosed with osteoporosis and osteoarthritis. What excercises should I avoid . I am 72 years old

    1. Yes, that is a very common diagnosis. You can still do most exercises. You will just need to modify the exercises. If an exercise is painful, then I would reduce your repetitions and or range of motion. Definitely warm up your joints with either a hot pack or by using a stationary bike for 10 minutes.

  2. I am 63 years old, a teacher, and independent. I have knee problems , which are aggravated by weather and stress.
    I have signed up in a gym but don’t know what to do there, consequently I have gone once a month for the past 3 months. They basically say just go on the elliptical and walk, or pay for individual help. I need a program that is slower and specific to knee/ beginner workouts.

    1. Jude
      You are right in that some knee problems don’t respond well to an increased exercise load. Often the problem is arthritis and loss of cartilage in the joint. I always recommend checking with your doctor when there is joint pain. In the case of arthritis, gentle exercise is important. Make sure you warm up your knee at the beginning of exercise and cool the knee down with ice at the end of exercise. Only exercise in what we call the “pain free range of motion”. That is to say, if there is a point in bending your knee that is particularly painful, avoid that area and exercise in a motion that is not painful or less painful. Try not using weights. Exercise with just the weight of your leg. Give yourself 48 hr rest in between your exercise sessions. Don’t use stairs for a while and maybe even use a cane to rest your knee even more. The important thing to remember is to keep your knee moving. When our knees hurt we generally keep them still. Movement is vital in proper knee nutrition through the knee fluid as is spreads around the joint. Good luck!

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