Exercises To Avoid If You Have Osteoporosis

NimbusThread Updated: 2025-07-30

Exercises that may benefit your overall health may not be safe or beneficial if you have osteoporosis due to the potential risk of bone fractures and other injuries.

1. Sit-ups

Sit-ups are an effective exercise for building core strength, and they're easy enough to incorporate into your workout routine without breaking a sweat. Additionally, sit-ups provide good diaphragmatic breathing exercises, which can strengthen the diaphragm and improve respiratory functions. However,
if you have osteoporosis, avoid sit-ups and toe touches, as these can put stress on the front of your vertebrae and increase the risk of compression fractures. Talk to your doctor about exercises that are safe for you and will help you maintain a healthy weight.

2. Weight exercises

Weight training builds muscles, ligaments and joints and helps maintain bone density. Before starting any new exercise program, consult your GP or health specialist first.
If you have osteoporosis, high-impact exercises such as jumping, jogging or running should be avoided. These activities place excessive stress on the spine and increase the likelihood of fractures in already weak bones.

3. Tennis

Tennis is a high-energy game that combines fast movement with strategic play. It can also be played as a team sport, known as doubles.
Tennis may sound like a vigorous activity, but it is not recommended if you have osteoporosis. The torso rotation of a tennis swing, coupled with its significant force, increases the risk of spinal fractures.

4. Golf

If you have osteoporosis, it's important to avoid certain movements that could lead to fractures. For example, avoid bending forward and twisting your spine.
In addition, it's best to avoid high-impact activities like running and jumping.
Golf and tennis, which require you to twist your torso at high speeds, can be particularly dangerous for people with osteoporosis because they combine twisting movements with hitting a ball. It's best to consult a physical therapist for instructions on safe exercises.