Exercising with osteoporosis: Stay active the safe way
If you have osteoporosis, you might mistakenly think exercise will lead to fracture. In fact, though, using your muscles helps protect your bones.By Mayo Clinic Staff
Osteoporosis is a major cause of disability in older women. A bone-weakening disorder, osteoporosis often results in fractures in the hip and spine — which can severely impair your mobility and independence.
How can you reduce your risk of these life-altering injuries? Exercise can help.
Certain types of exercise strengthen muscles and bones, while other types are designed to improve your balance — which can help prevent falls.
Benefits of exercise
It's never too late to start exercising. For postmenopausal women, regular physical activity can:
- Increase your muscle strength
- Improve your balance
- Decrease your risk of bone fracture
- Maintain or improve your posture
- Relieve or decrease pain
Exercising if you have osteoporosis means finding the safest, most enjoyable activities for you given your overall health and amount of bone loss. There's no one-size-fits-all prescription.
Before you start
Consult your doctor before starting any exercise program for osteoporosis. You might need some tests first, including:
- Bone density measurement
- Fitness assessment
In the meantime, think about what kind of activities you enjoy most. If you choose an exercise you enjoy, you're more likely to stick with it over time.
May 03, 2016
See more In-depth
- Bone health: Exercise is a key component. The North American Menopause Society. http://www.menopause.org/for-women/menopauseflashes/bone-health-and-heart-health/bone-health-exercise-is-a-key-component. Accessed Feb. 26, 2016.
- Rosen HN, et al. Overview of the management of osteoporosis in postmenopausal women. http://www.uptodate.com/home. Accessed Feb. 26, 2016.
- Ask Mayo Expert. Osteoporosis: Exercise. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2014.
- McArthur C, et al. Suggestions for adapting yoga to the needs of older adults with osteoporosis. The Journal of Alternative and Complementary Medicine. 2016;0:1.
- Giangregorio LM, et al. Too fit to fracture: Exercise recommendations for individuals with osteoporosis or osteoporotic vertebral fracture. Osteoporosis International. 2014;25:821.
- Exercise and osteoporosis: How exercise can help with bone health, fragile bones and fractures. National Osteoporosis Society. https://www.nos.org.uk/health-professionals/~/document.doc?id=770. Accessed Feb. 26, 2016.