The Club Fit Blog

April 3, 2014 by Lori Guevera

Osteoporosis: A Safe Way To Exercise

A doctor with an old woman
Osteoporosis is a systemic skeletal disorder, with a reduction of bone mass. A as result this predisposes an individual to be at increased fracture risk. (NIH Consensus Development Panel on Osteoporosis Prevention, Diagnosis and Therapy JAMA 2001:285:785-795). Exercise is one of the important keys to help prevent the changes in posture, help restore loss of body height, increase muscle strength with an emphasis on core strength and improve balance to reduce the risk of falls.

After being diagnosed with osteoporosis, the question quickly becomes what exercises should I do? It is important to address some basic concerns for types of exercise that are not safe. First and foremost, any exercise that emphasizes trunk bending is contraindicated, side-bending and trunk twisting should be done with caution. When working out in the gym or independently, avoid any exercise that involves the above trunk movement especially exercise that combines these movements. It is important to avoid knee to chest exercise, toe touches, straight leg raise or raising both legs together. Use caution when working out in the gym on any seated exercises using machines. The rule of thumb is to avoid machines that cause increased compression on the spine or bend the spine. It is also important to warm up with stretching exercises prior to beginning weightlifting or weight training exercise

Walking is an excellent exercise because it promotes weight bearing through the hip joints. It strengthens the bones with different forces. You can also walk backwards, sidestep; walk on uneven surfaces (for example, grassy surfaces or a hike in the woods) and inclines additional exercising can be Yoga and Pilates are also excellent forms of exercise, but this should be modified if you are diagnosed with Osteoporosis.

On April 9, 2014 pm Wednesday, 1:00 – 2:00 pm Caron DuBois, PT, MS will present a free lecture on “Osteoporosis. Learn Safe Ways to Stretch and exercise” at Briarcliff Physical Therapy at Briarcliff inside Club Fit.

If you have questions, please call 914-245-8807 or 914-962-2222 for more information or free consultation. Visit our website at:

Information used and/or adapted from the course OSTEOPOROSIS:A Comprehensive Treatment Strategy with permission of SARA MEEKS SEMINARS, P.O. Box 5577, Gainesville FLA

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