The National Osteoporosis Foundation Recommendations:

  • Eat a Well-Balanced Diet Rich in Calcium and Vitamin D
  • Engage in Regular Exercise Including Walking 3-5x/wk for 40 minutes
  • Avoid Smoking and Limit Alcohol to 2-3 Drinks per day

Safety Guidelines….it all depends on you!

  • Bone Mineral Density Scan to Help Determine Appropriate Level of Impact
  • Strengthen Muscles Particularly in Fracture Prone Areas: Wrists, Spine, Hips (Cleveland Clinic)
  • Use Impact to Tolerated Level: Continuum: Elliptical->Hiking->Aerobics Classes
  • Allow Body Healing Time: Avoid Repetitive Motions and Do Cross Training
  • Avoid Full Range of Motion: Results in Bone Compression

Avoid Fragility Fractures if you have Osteoporosis

  1. Jarring Activities that Compress the Spine: Running, Jumping
  2. Full Range of Motion Resulting in Bone Compression
  3. Forceful Spinal Flexion and Twisting: Sit Ups, Russian Twists, Yoga Lumbar Rolls, Standing Forward Fold
  4. High Risk Sports: Skydiving, Ziplining, Golf, Skiing
  5. Avoid Lifting Over 20 pounds; Use Safe Techniques

Sample Exercises               

Safe Lifting Practice with Dowel:

                Keep Object Close

                Hinge at Knee and Hips

                3 Points of Dowel Contact

Hip and Spine:

                Treadmill or Elliptical Walking & 4 Stomps 2x/Day Hard Enough to Crush Can (Cleveland Clinic)

                 Single Leg Balance and Reach, Sit to Stand (Squats)

Spinal Strength:

                Superman Progression


Wrist and Forearm:

                Lateral Wrist Exercise

                Dumb Bell Wrist Curls with Supported Forearm

                Ball Grip

Lori Barker