Workouts for Fragile Bones
Published January 2015
Osteoporosis Exercises to Build Bone Strength
Exercise is an important component of treating osteoporosis. With a safe and effective work out routine, you can strengthen your bones and reduce your risk of injury. The appropriate exercise can help maintain bone density while building muscle and improving balance.
Before you get started, talk to your orthopaedic physician about your bone density and fitness level to establish a workout routine that’s safe for you.
Weight-bearing workouts strengthen your bones by supporting your body weight and working your legs, hips and lower spine directly.
Low-impact aerobic exercises are the safest for fragile bones. If you have osteoporosis or low bone density, consider the following exercises:
- Elliptical training machines
- Low-impact aerobics
- Stair-step machines
High-impact exercises like running or jumping and activities that may put you at a higher risk of falling should be avoided.
Weight training exercises strengthen your muscles and can improve balance and flexibility. Resistance training works directly to strengthen your core, improving balance, posture and decreasing your risk of falling.
Muscle strengthening exercises recommended for osteoporosis include:
- Elastic exercise bands
- Weight machines
- Water exercises
Balance, posture and functional exercises can also increase your muscle strength and decrease your risk of falls. Stretches can also help you maintain good balance and prevent injury.
Pilates and yoga can help with strength, balance and flexibility; however, certain positions may not be safe for those with fragile bones.
Joining a fitness and health center can be a great way to start a safe and effective bone-building workout routine. Certain facilities, like the Lake Forest Health & Fitness Center, offer orthopaedic-specific programs as well.