{"id":6523,"date":"2023-08-15T01:19:49","date_gmt":"2023-08-14T18:19:49","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6523"},"modified":"2023-08-15T01:19:49","modified_gmt":"2023-08-14T18:19:49","slug":"best-workouts-what-to-avoid","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6523","title":{"rendered":"Best Workouts &#038; What To Avoid"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">B<\/span>eing given an osteoporosis diagnosis can be intimidating\u2014and raise a lot of questions. What does this mean for your lifestyle? Can you even work out anymore?<\/p>\n<p>Experts stress that exercising with osteoporosis is not only possible, it\u2019s definitely recommended when you have the bone condition. \u201cIt is essential to exercise when you have osteoporosis,\u201d says <a href=\"https:\/\/www.columbiaortho.org\/profile\/evan-k-johnson-pt\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.columbiaortho.org\/profile\/evan-k-johnson-pt\">Evan Johnson, PT,<\/a> director of <a href=\"https:\/\/www.nyp.org\/ochspine\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nyp.org\/ochspine\">Och Spine Care Outpatient Physical Therapy at NewYork-Presbyterian<\/a>. \u201cExercise, along with diet and medication, can stimulate bone growth, increase bone density, and prevent future bone thinning.\u201d<\/p>\n<hr\/>\n<hr\/>\n<p>Of course, there are special considerations to keep in mind when you have osteoporosis. Here\u2019s what you need to know to go about working out safely.<\/p>\n<h2>What are good workout goals when you have osteoporosis?<\/h2>\n<p>A quick recap for the just-in-case: Osteoporosis is a bone disease that develops when bone mineral density and bone mass decreases, or when the structure and strength of the bone decreases, according to the<a href=\"https:\/\/www.niams.nih.gov\/health-topics\/osteoporosis\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.niams.nih.gov\/health-topics\/osteoporosis\"> National Institute of Arthritis and Musculoskeletal and Skin Diseases<\/a>. This raises the risk of developing broken bones, and is the major cause of fractures in postmenopausal women and older men.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/exercising-with-osteoporosis\/\" current-title=\"Exercising With Osteoporosis: Here\u2019s How To Maximize the Bone Health Benefits\u2014While Staying Safe\" current-image=\"GettyImages-exercising-with-osteoporosis-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-14\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/exercising-with-osteoporosis\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/exercising-with-osteoporosis\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/exercising-with-osteoporosis\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>So what does that mean for your workouts? It\u2019s still a good idea to follow the <a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\">recommended guidelines<\/a> for exercise when you have osteoporosis, says <a href=\"https:\/\/www.pacificneuroscienceinstitute.org\/people\/scott-kaiser\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.pacificneuroscienceinstitute.org\/people\/scott-kaiser\/\">Scott Kaiser, MD,<\/a> a board-certified geriatrician and director of Geriatric Cognitive Health for the Pacific Neuroscience Institute in Santa Monica, California. That means aiming to do at least 150 minutes of moderate-intensity cardio and two days of muscle-strengthening activity each week.<\/p>\n<p>\u201cIn terms of overall goals, trying to improve bone density, enhancing balance and posture, and building muscle strength are important,\u201d Dr. Kaiser says. \u201cMore globally, you\u2019re trying to reduce the risk of falls and to prevent fractures if you do fall.\u201d<\/p>\n<h2>Which exercises are best for osteoporosis?<\/h2>\n<p>It\u2019s a good idea to focus on osteogenic exercises, which are exercises that stimulate bone growth, Dr. Johnson says. \u201cBone growth is stimulated through applying a load on the bone as a result of body weight or the pull of a muscle during <a href=\"https:\/\/www.wellandgood.com\/resistance-exercises-bone-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/resistance-exercises-bone-health\/\">resistance exercise<\/a>, such as exercises using light weights or resistance bands,\u201d he says.<\/p>\n<h3>Top bone-building exercises<\/h3>\n<p>Experts say these exercises can be helpful for building stronger bones when you have osteoporosis:<\/p>\n<ul>\n<li>Walking<\/li>\n<li>Climbing stairs<\/li>\n<li>Bodyweight exercises<\/li>\n<li>Strength training<\/li>\n<li>Dancing<\/li>\n<li>Elliptical training<\/li>\n<li>Resistance band moves<\/li>\n<li>Yoga<\/li>\n<li>Pilates<\/li>\n<\/ul>\n<p>Swimming and cycling have plenty of perks, but the <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/osteoporosis\/in-depth\/osteoporosis\/art-20044989#:~:text=Examples%20include%20walking%2C%20dancing%2C%20low,are%20good%20for%20the%20heart.\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/osteoporosis\/in-depth\/osteoporosis\/art-20044989#:~:text=Examples%20include%20walking%2C%20dancing%2C%20low,are%20good%20for%20the%20heart.\">Mayo Clinic<\/a> points out that they don\u2019t have enough weight-bearing load to build bone density.<\/p>\n<h3>Remember your upper body<\/h3>\n<p>Don\u2019t neglect your arms while you\u2019re working out. \u201cIncreasing bone density of the arms and wrists requires that you either bear weight on the arms\u2014performing exercises on all fours or a push-up\u2014or perform resistance training with bands or weight,\u201d Dr. Johnson says. \u201cIn resistance training, the pull of the muscles on the bone stimulates the bone to grow.\u201d<\/p>\n<p>Working on your balance and posture can be helpful, too, which is why yoga can come in handy, Dr. Kaiser says.<\/p>\n<p>\u201cThe most commonly-suffered fractures due to osteoporosis occur in the spine, hip, wrist, and forearm,\u201d Dr. Johnson says. \u201cIt is important to combine weight-bearing exercises for the legs and spine, with some form of resistance training for the wrists and arms.\u201d<\/p>\n<h3>Keep that core (and those hips) strong<\/h3>\n<p>Dr. Kaiser also suggests focusing on doing core work and building up muscles in your legs, especially around your hips and <a href=\"https:\/\/www.wellandgood.com\/effective-glute-exercises\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/effective-glute-exercises\/\">glutes<\/a> (aka your butt). \u201cThose will help you to stay upright to reduce your risk of falling,\u201d Kaiser says. \u201cAnd, should you fall, those muscles become a big part of your protective response, insulating your bones from the force of the fall.\u201d<\/p>\n<h2>What exercises should you avoid when you have osteoporosis?<\/h2>\n<p>While weight-bearing exercises are good for bone growth, <a href=\"https:\/\/www.wellandgood.com\/low-intensity-vs-low-impact-workouts\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/low-intensity-vs-low-impact-workouts\/\">high-impact workouts<\/a> can be dangerous for people who have bone thinning or osteoporosis, Dr. Johnson says. That\u2019s why he recommends avoiding these exercises:<\/p>\n<p>(While they\u2019re not high-impact, sit-ups put a lot of pressure on your spine and \u201ccan result in spinal or rib fractures,\u201d Dr. Johnson says.)<\/p>\n<h2>Take a balanced approach<\/h2>\n<p>This doesn&#8217;t mean you need to walk 10 miles every day\u2014or that walking can replace medication. But bone-building exercises should be one part of your overall approach to maintaining bone strength, says Dr. Johnson. \u201c<a href=\"https:\/\/www.wellandgood.com\/nutrients-for-bone-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/nutrients-for-bone-health\/\">Good nutrition<\/a>, remaining active and maintaining adequate <a href=\"https:\/\/www.wellandgood.com\/how-get-more-vitamin-d\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-get-more-vitamin-d\/\">vitamin D<\/a> and <a href=\"https:\/\/www.wellandgood.com\/calcium-needs-age\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/calcium-needs-age\/\">calcium<\/a> levels are great first line ways to minimize the risk of developing osteoporosis,\u201d he says.<\/p>\n<p>And if you\u2019re not sure if your workout routine is safe or effective? Check in with your doctor. They can help provide personalized guidance.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Being given an osteoporosis diagnosis can be intimidating\u2014and raise a lot of questions. What does this mean for your lifestyle? Can you even work out anymore? Experts stress that exercising with osteoporosis is not only possible, it\u2019s definitely recommended when you have the bone condition. \u201cIt is essential to exercise when you have osteoporosis,\u201d says &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6523","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6523","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6523"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6523\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6524"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6523"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6523"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6523"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}