When I talk to people diagnosed with osteoporosis, one of the most common misconceptions I encounter is the belief that exercise should be avoided to prevent injuries. This idea couldn’t be further from the truth. In reality, avoiding exercise can do more harm than good, especially when it comes to managing osteoporosis. The trick is knowing which exercises are beneficial and which ones to avoid.

Our bones reach their peak density by age 30, after which they start to decline. As we get older, maintaining bone density becomes crucial to avoid fractures, particularly in the hip and spine, which can occur even without a fall. If you’ve been diagnosed with osteoporosis, you might feel like your life has to come to a standstill, avoiding activities and exercise out of fear. But here's the good news: the right kind of exercise is essential for managing osteoporosis effectively.

To properly stimulate bone growth the right amount of force into the bones is required. So, what are the top exercises you should be doing?Let me share the three must-do exercises that can help prevent osteoporosis and avoid fractures.

1. Weight-Bearing Aerobic Exercises

Weight-bearing aerobic exercises, such as walking, tai chi, and dancing, are fantastic for improving cardiovascular fitness and keeping bones strong. These exercises work by applying a healthy amount of force to your bones, stimulating bone growth and maintaining bone density. Incorporating these activities into your routine can help you stay active and support bone health.

2. Resistance Training

Resistance training is another crucial component of maintaining bone density. Exercises using body weight, dumbbells, or resistance bands are proven to enhance physical strength, fitness, and mobility. These activities target the muscles around your bones, which helps in maintaining bone mass and improving overall strength. Aim for exercises that work on the neck, upper back, and shoulder muscles to support better posture and reduce strain.

3. Flexibility and Balance Exercises

In addition to weight-bearing and resistance exercises, incorporating flexibility and balance exercises into your routine is essential. Exercises that improve flexibility and balance can help you avoid falls and maintain mobility. Stretching exercises for the neck, upper back, and shoulders can improve flexibility and reduce muscle tightness, while balance exercises can help prevent falls.

However, there are some exercises you should be cautious about or avoid entirely. High-impact activities, such as running or jumping rope, can be risky if your bones are already brittle. Exercises that involve repetitive twisting or rounding of the spine, such as certain sports or yoga poses, can also be problematic. Additionally, contact sports and activities with a high risk of falling should be avoided to prevent injuries.

It’s important to stay active and incorporate these exercises into your routine. Avoiding exercise due to fear can lead to a decline in muscle strength, flexibility, and balance, accelerating bone mass loss and increasing the risk of fractures. With the right approach, you can maintain your bone health and continue to live an active, fulfilling life.

If you're dealing with osteoporosis, don't let fear keep you from exercising. Instead, focus on these top three must-do exercises to strengthen your bones and help prevent fractures. Start today and take control of your bone health!