Osteoporosis can weaken your bones and raise your risk of fractures. Some exercises help strengthen your bones, while others should be avoided. Quick turns, extreme twists, or deep bends can cause damage. Protecting your bones and preventing injuries will help you stay active and enjoy life.

The most common injuries happen in your hips, wrists, and spine. Quick twists or turns at your waist can raise your risk of a fracture. Some yoga or Pilates moves make you bend your spine. Look for variations where your knees don't put pressure or strain on your back. Be careful not to make sudden turns when you're playing golf, tennis, or bowling, since they can press on your vertebrae and affect your mobility.

Bending forward from your waist usually helps stretch and loosen your muscles, but if you have osteoporosis, it can put pressure on your spine. Moves like traditional situps or bending down to touch your toes can raise your risk of injury. Be careful with any exercises that make you bend or flex your torso.

High-impact exercises like running, jogging, or jumping can put extra stress on your bones if you have osteoporosis. These moves can be intense and aren't considered safe if you have low bone mineral density, meaning there's less calcium in your bones. Continue to move to strengthen your bones and make your muscles, tendons, and ligaments more resilient, but adjust your routine to match your physical condition.

You can strain your vertebrae and hurt your spine by lifting heavy objects. To lift safely, get down on one knee and place one hand on a stable table or chair for balance. Bend from your hips and tighten your abs to protect your back. Keep the object close to your body and use your leg and thigh muscles to lift it. Avoid straining your lower back or twisting your torso.

Traditional situps are popular for strengthening your abdominal (belly) muscles. But repeated bending of your torso is not recommended if you have low bone density or osteoporosis. Choose ab exercises that engage and tighten your muscles without repeated movements. The bridge, front plank, and side plank are some alternative positions you can try.

Pay attention to overhead stretches. When you reach for objects in high places, your muscles and bones are under extra strain. If you also twist or bend, it puts even more pressure on your spine. Don't climb on chairs, tables, or other objects – they can be unstable and raise your risk of falls and fractures.

Make your home a safe place. Make sure rugs and carpets have a non-slip backing or are secured to the floor to prevent tripping. If you spill water, oil, powder, grains, or even small objects that can roll, clean them up right away to avoid slips and falls. Keep hallways clear of clutter, use good lighting, install handrails on stairs, and put grab bars in the bathroom to help prevent falls.

Try not to bend over when you cough or sneeze. This sudden movement can put pressure on your spine, especially if you have osteoporosis. When you sneeze, place one hand behind your back or on your thigh. This simple step makes your spine more stable and reduces the impact of tightening your abdominal muscles.

These sports require good balance and are played on uneven or slippery surfaces, which raises your risk of falls and fractures. Their quick moves and sudden turns aren't the best choice if you're at risk of fractures. Always wear shoes with non-slip soles.

Pickleball is a low-impact sport, but if you have osteoporosis, you can get injured more easily – especially in your ankles and wrists when you bend or twist. Still, because it's a weight-bearing exercise, it can help slow bone loss and improve your balance and coordination. Talk to your doctor to see if it's right for you.

Walking, low-impact aerobics, swimming, dancing, or tai chi are all good options if your doctor says they're safe for you. Training with free weights or resistance bands can strengthen your muscles, tendons, and bones, especially in your upper back, which helps you keep good posture.

If you have osteoporosis, talk to your doctor before starting exercise. The right mix of strength training, aerobic exercise, and balance work can help if it's right for your condition. Your doctor may recommend 30 minutes of aerobic activity, like walking, five days a week, and muscle-strengthening exercise at least twice a week.