If you have osteoporosis or a previous fragility fracture, here are six safety-related exercise tips to keep in mind BEFORE you begin an exercise program.
Osteoporosis Safety Tip #1: Check with your doctor before starting a new exercise routine. He or she may want you to undergo a bone density test and fitness evaluation to determine the exercises that are beneficial and safe based on your fracture risk, age, medical history, and physical condition. Also ask whether any medications you're taking may affect your alertness, coordination, and balance, which could increase your risk of falls during exercise.
Osteoporosis Safety Tip #2: Consult your doctor about the appropriateness of high-impact exercises, such as jogging, running, or jumping. These activities can stress the spine, hips, and legs and lead to fractures in people with osteoporosis. Lower-impact exercises like walking or tai chi, which involve slower, controlled movements are much safer. Also avoid exercises with the potential for serious falls, like ice-skating or skiing. Other activities that may be risky in those with severe osteoporosis include bowling and golf.
Osteoporosis Safety Tip #3: If you have or are at high risk for vertebral compression fractures, avoid movements that twist, flex, or bend your spine (like toe touches, sit-ups, rowing, golf, tennis, and some yoga moves). Moving in these ways can cause undue stress on your vertebrae, increasing your risk of a spinal fracture. Heavy lifting can be harmful as well.
Osteoporosis Safety Tip #4: If your muscles are sore for more than two days, ease up on your exercise routine and increase your activity level in a more gradual way. Always stop your exercise and consult your doctor if you feel unusual pain or discomfort.
Osteoporosis Safety Tip #5: Consider enlisting the help of a physical therapist, who can develop a safe exercise plan for you and show you how to correctly perform the exercises and slowly increase their difficulty over time. To find a physical therapist, ask your doctor for a referral or search the directory of the American Physical Therapy Association. To access the directory, go to www.apta.org and click on the "Find a PT" link. Choosing an expertise like Geriatrics, Orthopedics, or Women's Health should help narrow your search to a physical therapist who has experience working with people with osteoporosis.
Osteoporosis Safety Tip #6: Be extra cautious if you have had a previous fall or fracture or are frail. Your doctor or physical therapist will advise you on how to proceed safely.
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