Page 27 - Seniors Today June2020

Risky exercises if you might suffer a fracture
If you have osteoporosis it may be best to avoid some of the following exercises:

TYPE OF EXERCISE EXAMPLE

Dynamic abdominal exercises Sit ups

Twisting movements Golf swings

Trunk flexion Bending forward

Sudden jerking movements Tennis

High impact exercise Jumping

Source: Everybody’s bones: a handbook for the prevention and management of osteoporosis
(3rd edition), Osteoporosis Australia, 2001

Before you start If you have not been active regularly, see your doctor before
you start any exercise or physical activity program
If you have osteoporosis, see your doctor and seek advice
from a physiotherapist or exercise physiologist

Starting your program Start slowly and progress gradually
Choose something you enjoy
Join a group or a gym
Wear appropriate footwear such as supportive runners

Keeping your program on track Vary your activity
Get active with a friend – start a walking group, join a line
dancing group or take up yoga or Tai Chi
Pay up front for activities that incur a cost to motivate you to
keep going
Keep an activity diary and schedule your activity at the start
of each week
Match your activity to the weather and seasons – outdoor
walking, gardening, Tai Chi for warmer weather and indoor
line dancing, gym and yoga for cooler weather
Listen to your body – if there is any pain, seek professional
advice
If any pain is experienced during exercises, the exercises should be stopped and if the pain
persists you should consult your doctor.

SENIORS TODAY | ISSUE #12 | JUNE 2020 27