Osteoporosis is usually characterized by weakened and brittle bones, but does that mean you should have concerns about physical activity? You may have set morning walks aside because of worries that workouts could increase your risk of injury. However, separating fact from fiction is crucial when managing this condition. Let’s debunk some common myths associated with exercise and osteoporosis so you can get the facts to help you make informed decisions about incorporating physical activity into your weekly routine.
Is It Safe To Exercise With Osteoporosis?
Let’s cut right to the chase. Yes, exercise is generally safe and highly beneficial when a medical professional, like your physical therapist, gives you the go-ahead to do so. Engaging in the right types of training can help improve bone density, muscle strength, balance, and flexibility while reducing the risk of falls and fractures.
Other Common Myths About Exercise & Osteoporosis
Myth 1: Exercise Increases The Risk Of Bone Fractures
Fact: While high-impact activities or incorrect movement techniques can increase the risk of injuries in individuals with osteoporosis, appropriate exercises can strengthen bones and reduce fracture risk. Low-impact workouts and strength training are key components of safe osteoporosis management.
Myth 2: People With Osteoporosis Should Avoid Exercise Altogether
Fact: Avoiding exercise altogether can lead to muscle weakness, reduced balance, and a higher risk of falls – all of which can be detrimental if you have osteoporosis. The key is to choose the right activities and seek guidance from your physical therapist.
Myth 3: Only Weight-Bearing Exercises Are Beneficial To Bones
Fact: Weight-bearing exercises like walking, hiking, and dancing are indeed excellent for bone health, but they are not your only options. Workouts using resistance bands, light weights, or body weight can also highly strengthen muscles and bones.
6 Benefits Of Exercise on Osteoporosis
Let’s look at the numerous benefits of staying active for individuals with osteoporosis. Some of these advantages might just surprise you.
- Improved Bone Density – Weight-bearing and resistance exercises stimulate bone growth and increase bone density, reducing the risk of fractures.
- Enhanced Muscle Strength – Strong muscles provide better bone support, reducing the risk of falls and fractures.
- Better Balance & Coordination – Movements focusing on balance and coordination help prevent falls, a common concern for individuals with osteoporosis.
- Increased Flexibility – Stretching improves flexibility with osteoporosis, making daily activities easier and reducing your risk of injury.
- Pain Management – Training can alleviate osteoporosis-related pain by strengthening muscles and reducing bone pressure.
- Mood & Mental Health – Regular physical activity releases endorphins, promoting a positive mood and reducing the risk of depression and anxiety often associated with chronic conditions.
Train Safely – Precautions Before Starting A Workout Routine
Taking some precautions is essential before embarking on an exercise routine, especially if you have osteoporosis. Consult your physical therapist for personalized advice and a plan that fits your capabilities, goals, and lifestyle.
- Consult Your Healthcare Provider – Always consult your healthcare provider before beginning any exercise program. They can assess your condition and provide personalized recommendations.
- Work With A Physical Therapist – Consider working with a physical therapist specializing in osteoporosis. They can design a safe and effective exercise plan tailored to your needs and monitor your progress.
- Avoid High-Impact Activities – High-impact activities like running or jumping may increase the risk of fractures and should be avoided.
- Prioritize Proper Form – Proper form is crucial to avoid injuries. Ensure you use the correct technique during exercises and seek guidance if needed.
Exercise Movements To Avoid
While exercise is beneficial, there are certain movements and activities that individuals with osteoporosis should generally avoid. Here are a few tell-tale signs that an exercise might not be a good fit.
- Excessive Forward Bending
- Twisting Movements
- High-Impact Activities
Find Physical Therapy For Osteoporosis In Spokane
If you’re seeking expert guidance with exercise for osteoporosis in Spokane Valley, WA, contact Centennial Sports & Physical Therapy today. We specialize in helping individuals like you concerned about working out to build bone density, strength, and flexibility safely. We will develop a personalized exercise program and therapeutic intervention that enables you to live and move freely again. Whether newly diagnosed or looking to enhance your osteoporosis management, we will provide the support and care you need.