Find out “What exercises should be avoided with osteopenia?” Osteopenia is a condition that leads to thinning of the bones. This can put you at risk for fractures and breaks, so it’s important to take care of your bones if you have osteopenia.
There are some exercises that you should avoid if you have osteopenia, as they could lead to further bone loss or injury. These include high-impact activities like running or jogging, as well as any activity that puts stress on the joints. If you’re not sure what exercises are safe for you to do, talk to your doctor or a physical therapist. They can help you create a safe and effective exercise plan that will help improve your osteopenia.
What is osteopenia?
Osteopenia is a condition characterized by low bone density and strength. While osteopenia does not typically lead to symptoms, it can increase the risk of fractures. As such, people with osteopenia should avoid exercises (NCBI) that put them at risk for falls or impactful collisions. Some examples of high-risk exercises include downhill skiing, basketball, and gymnastics.
In general, therapeutic exercises for osteoporosis can be ranked into two types of activities:
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Weight-bearing aerobic exercises, such as impact activities or any other exercise in which arms, feet, and legs are bearing the weight, (i.e., walking, stair climbing, jogging, volleyball, tennis and similar sports, Tai Chi, and dancing).
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Strength end/or resistance exercises, in which the joints are moved against some kind of resistance, in the form of free weights, machines, tubing, or one’s own body weight [9].
What are the symptoms of osteopenia?
There are a number of symptoms associated with osteopenia, including:
- Aching and pain in the bones
- Joint pain
- Stiffness
- Loss of height
- Decreased ability to participate in activities that require bone strength, such as running or jumping.
What are the risk factors for developing osteopenia?
There are many risk factors for developing osteopenia, but some of the most common include:
- Aging: As we get older, our bones naturally become thinner and less dense.
- Family history: If you have a family member with osteoporosis or osteopenia, you may be at increased risk.
- Lack of weight-bearing exercise: Exercise that puts stress on your bones (weight-bearing exercise) is important for keeping them strong.
- Certain medications: Some drugs, such as corticosteroids, can increase your risk.
If you have any of these risk factors, it’s important to talk to your doctor about ways to help prevent or slow the progression of osteopenia.
What exercises should be avoided with osteopenia?
If you have osteopenia, you should avoid exercises that put undue stress on your bones and joints. This includes high-impact activities like running, aerobics, or basketball. Instead, focus on low-impact activities like walking, swimming, or yoga. These exercises will help improve your overall fitness without putting too much strain on your bones and joints.
How can osteopenia be prevented?
There are a few things that can be done to prevent osteopenia or to slow down the rate at which it progresses. First, it is important to get enough calcium and vitamin D. This can be done by eating a healthy diet with plenty of dairies, green leafy vegetables, and fish. Vitamin D can also be obtained through exposure to sunlight. Second, weight-bearing exercise is important for maintaining bone density. However, there are some types of exercises that should be avoided if you have osteopenia. These include high-impact activities such as running or jumping, which can put too much strain on your bones and lead to fractures. Instead, focus on low-impact activities such as walking, swimming, or biking. Finally, quitting smoking and limiting alcohol consumption will also help to keep your bones healthy.
Conclusion
There are a few exercises that should be avoided with osteopenia, which include high-impact activities such as jogging or running, as well as any exercise that puts strain on the joints. Low-impact exercises such as swimming, elliptical training, and biking are generally safe for people with osteopenia. It is important to consult with a doctor or physical therapist before starting any new exercise routine.
