Exercise for Osteoporosis

Exercise is an important part of managing osteoporosis. It helps strengthen bones, improve balance, and reduce the risk of falls and fractures. The Onero exercise program for osteoporosis is commonly mentioned. We offer a similar approach which includes the best exercise program for osteoporosis inclusive of a mix of weight-bearing, resistance, flexibility, and balance exercises. Here are the types of exercises that are beneficial:

These exercises force you to work against gravity while staying upright, which helps maintain bone density.

High-impact activities (if appropriate): Help build bone density and are suitable for those with milder osteoporosis or osteopenia.
Examples: Jogging, hiking, dancing, stair climbing, tennis, or jumping rope.

Low-impact activities: Still weight-bearing but gentler on the joints, these exercises can be safer for those with more advanced osteoporosis.
Examples: Walking, elliptical machines, low-impact aerobics.

Strength training involves exercises that build muscle and strengthen bones by working against a resistance. It stimulates bone growth and strengthens muscles, which supports and protects bones.

Examples: Body weight exercises: Squats, lunges, push-ups, and step-ups.

Free weights: Dumbbells, kettlebells, or resistance bands.

Machines: Weight machines found in gyms (leg press, chest press, etc.).

Focus Areas: Strengthen the major muscle groups, including the legs, back, arms, and core. Pay special attention to the spine and hips, areas most vulnerable to fractures.

Maintaining flexibility helps improve posture and reduce the risk of injury. Stretching the muscles around your spine can help maintain a good range of motion and relieve stiffness.

Examples: Yoga poses into spinal extension (modified as necessary), gentle stretches for hamstrings, calves, hips, and shoulders.

Precaution: Avoid forward bending or twisting motions that can strain the spine, especially in advanced osteoporosis.

Improving balance helps reduce the risk of falls, a major concern for people with osteoporosis. Balance exercises strengthen the core and stabilising muscles.

Examples:

Tai Chi: A slow-moving, gentle exercise that has been shown to improve balance and reduce falls.

Standing on one leg: Hold onto a sturdy surface for support if needed.

Heel-to-toe walking: Walk in a straight line, placing one foot directly in front of the other.

Balance boards or stability exercises: Use these to improve coordination and core strength.

Upright posture is important to avoid excessive stress on the front of the vertebrae which can lead to potential vertebral fractures. Exercises that focus on back extension and posture help strengthen the spine and reduce thoracic kyphosis.

Examples:

Chest openers: Stretch the chest muscles and strengthen the muscles of the upper back.

Wall angels: Standing against a wall with arms and back flat, slowly move your arms up and down to strengthen the upper back.

Cobra pose/sloppy push up: A gentle yoga back extension that strengthens the spine.

These exercises can help with overall fitness and are beneficial for cardiovascular health, though they don't directly build bone mass. However, they can still be part of a well-rounded fitness plan, especially for individuals with limited mobility.

Examples: Swimming, water aerobics, cycling.

Warm-up: 5-10 minutes of low-impact aerobic activity (e.g., walking or cycling).

Weight-bearing exercises: 20-30 minutes 

Resistance training: 2-3 sets of 8-12 repetitions of exercises like squats, lunges, and upper body exercises using weights or resistance bands.

Balance exercises: 5-10 minutes of exercises like standing on one leg or heel-to-toe walking.

Flexibility and spinal exercises: 5-10 minutes of gentle stretching, yoga, or Pilates movements focusing on spinal extension and flexibility.

• Consult a Healthcare Professional: Always check with your doctor or healthcare professional before starting a new exercise program, especially if you have severe osteoporosis or fractures.
• Avoid Certain Movements: Exercises that involve twisting the spine, bending forward, or lifting heavy weights inappropriately can increase the risk of fractures. Avoid movements like sit-ups, toe touches, or twisting at the waist.
• Proper Form: Maintain proper posture and technique during all exercises to protect your spine and joints.
• Gradual Progression: Start slowly and gradually increase the intensity of exercises as you build strength and confidence.

Onero Perth exercises are based around progressive strength training while supervised. Please note we do not currently offer the onero exercise program in Perth. However, by incorporating these exercises and a specific program into a regular fitness routine we can aim to assist you to  build stronger bones, improve muscle mass, and enhance balance, all of which are key to managing osteoporosis and reducing the risk of fractures.