# Exercise for osteoporosis **URL:** \ **Category:** Miscellaneous and Personal Stuff I Must Share\ **Created:** [October 12, 2024, 4:47am UTC](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682 "2024-10-12T04:47:14Z")\ **Posts on this page:** 9\ **Page:** 2
**Author:** ![carrps](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/carrps/32/2957_2.png) [@carrps](https://boards.straightdope.com/u/carrps)\ **Post date:** [October 13, 2024, 8:11pm UTC](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682/21 "2024-10-13T20:11:33Z")
> [@Moriarty](#): > > That’s why I suggested starting with sitting down and getting back up off a couch or chair. Sorry, I didn’t read to the end! I’ve started working with hand weights for my arms and upper body, but I really need to strengthen my core. I’ll try the sitting ones and see how it goes. ---
**Author:** ![Moriarty](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/moriarty/32/49_2.png) [@Moriarty](https://boards.straightdope.com/u/Moriarty)\ **Post date:** [October 13, 2024, 8:15pm UTC](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682/22 "2024-10-13T20:15:10Z")
> [@carrps](#): > > I have arthritis in my knees. I am in absolutely no position to comment on your medical condition, but since you allude to knee pain, I offer this anecdote. I was able to alleviate chronic knee pain by strengthening my _hamstrings_; admittedly, weight lifting was involved, but stiff legged deadlifts (coupled with stretching) have alleviated pain that used to plague the front of my knees when I did deep bends. > **[Can Tight Hamstrings Cause Knee Pain?](https://www.hingehealth.com/resources/articles/tight-hamstring-knee-pain/)** > > Learn how tight hamstrings can cause knee pain, plus easy tips to prevent and treat it, including hamstring stretches recommended by our physical therapists. ---
**Author:** ![carrps](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/carrps/32/2957_2.png) [@carrps](https://boards.straightdope.com/u/carrps)\ **Post date:** [October 13, 2024, 8:17pm UTC](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682/23 "2024-10-13T20:17:10Z")
It’s really arthritis (diagnosed), but I’ve been noticing a lot less pain since I’ve been losing weight. ---
**Author:** ![Moriarty](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/moriarty/32/49_2.png) [@Moriarty](https://boards.straightdope.com/u/Moriarty)\ **Post date:** [October 13, 2024, 8:41pm UTC](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682/24 "2024-10-13T20:41:52Z")
> [@carrps](#): > > It’s really arthritis (diagnosed) Well, IANADr, or any sort of physical therapist, but building up the muscles of your legs is crucially important. And I’m pleasantly surprised to see that the official recommendation includes my suggestion for “chair ups”. > **[Osteoarthritis of the knee: Learn More – What can you do to strengthen your...](https://www.ncbi.nlm.nih.gov/books/NBK544978/)** > > Strength and mobility exercises are among the most important things people with osteoarthritis can do for their knees. These exercises can relieve pain, strengthen the joints, and improve joint function. There’s no need to worry about damaging your... Iif you’re inclined, see if you can - _slowly, over a long months long progression_ - build up to deep knee bends. You’ll need to improve flexibility and strength, but if you can sit in the bottom of a squat, and then stand up, then you probably don’t need to worry about health risks associated with immobility. It is undoubtedly possible. [![](https://img.youtube.com/vi/9rAK8aVOl0g/maxresdefault.jpg "How To Do A DEEP BODYWEIGHT SQUAT | Exercise Demonstration Video and Guide") ](https://www.youtube.com/watch?v=9rAK8aVOl0g) ---
**Author:** ![Moriarty](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/moriarty/32/49_2.png) [@Moriarty](https://boards.straightdope.com/u/Moriarty)\ **Post date:** [October 13, 2024, 8:51pm UTC](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682/25 "2024-10-13T20:51:54Z")
Just to underscore my cite above, it says > [@](#): > > Many people who have osteoarthritis tend to avoid sports and exercise. They are afraid of putting more strain on their [joints](https://www.ncbi.nlm.nih.gov/books/n/pmh_iqwig/i2224/) and “wearing them down” even more. But doctors now know that it’s bad for the joints if they aren’t used enough. There are two reasons for this: > > - Exercise increases the blood supply and metabolic processes, and supplies the joint fluid with nutrients. > > - Exercise allows the joint fluid to enter the cartilage in the joint: The cartilage squeezes together like a sponge and releases waste products when under strain, and it absorbs nutrients from the joint fluid when released. > > Doing sports also strengthens your muscles, increases the stability of your joints, and improves their flexibility. This not only protects the [knee](https://www.ncbi.nlm.nih.gov/books/n/pmh_iqwig/i3286/), but also helps in everyday situations – for instance, when climbing stairs or getting up from a chair. > > Your body might need to get used to regular exercise at first. Your joints may hurt a bit and you could develop sore muscles or feel a little exhausted. Research shows that it’s worth the effort: Regularly doing strength and mobility exercises can relieve pain and improve joint function after only a few weeks. Exercise can also make you feel good because it increases your general wellbeing, increases confidence in your own body, and helps to clear your head. So, although it might seem counterintuitive to some, now is **not** the time for people like @carrps and the OP to eschew strenuous physical activity, _especially_ muscle building activities. > [@](#): > > **Most studies looked at training programs to strengthen muscles. But there’s also some evidence that endurance exercise such as brisk walking or cycling can help to strengthen your muscles. The same is true of tai chi and yoga**. > > To improve endurance, it’s best to choose low-impact sports with smooth motion sequences that move the joints but don’t stress them – like brisk walking, cycling, swimming, and aqua aerobics. Sports where the joints have to absorb a lot of force and impact usually aren’t recommended. Examples include jogging, tennis and soccer. > > You can also combine different types of exercise. It is then probably best to do the different exercises on different days. For instance, you could do strength and mobility exercises two days a week, and walk or cycle for 30 minutes on two other days of the week. > **[Osteoarthritis of the knee: Learn More – What can you do to strengthen your...](https://www.ncbi.nlm.nih.gov/books/NBK544978/)** > > Strength and mobility exercises are among the most important things people with osteoarthritis can do for their knees. These exercises can relieve pain, strengthen the joints, and improve joint function. There’s no need to worry about damaging your... (My emphasis). Note that most studies showing that symptoms are alleviated considered muscle strengthening, _because that’s the most effective treatment_. Sure, the OP can walk more, but that’s just the first step. Eventually, you should start to _challenge_ yourself. Your body will benefit. ---
**Author:** ![carrps](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/carrps/32/2957_2.png) [@carrps](https://boards.straightdope.com/u/carrps)\ **Post date:** [October 13, 2024, 9:18pm UTC](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682/26 "2024-10-13T21:18:10Z")
Thanks for all that! Truly. But I do know that exercise is one of the best things you can do to alleviate osteoarthritic symptoms. It’s just building up to it. 😃 ---
**Author:** ![LSLGuy](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/lslguy/32/5813_2.png) [@LSLGuy](https://boards.straightdope.com/u/LSLGuy)\ **Post date:** [October 13, 2024, 10:18pm UTC](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682/27 "2024-10-13T22:18:23Z")
If sitting down in a chair and getting back up is hard work … it’s a hard work_out_. Do that, and do it repeatedly on a semi-regular basis. Etc. A lot of the exercise advice & proselytizing and expectation-setting out there is tailored to the 25yos. Which can be real off-putting for elder folks or those with severe mobility challenges, obesity, etc. All that matters is that you’re doing something repeatedly that is challenging for current you. If sitting in a chair lifting cans of Campbell’s soup over your head is hard, then that _is_ exercise. Soon enough a can of soup won’t be as heavy anymore and you’ll have to lift something else bigger. The early gains are the huge ones; the ones that lift you (any you) out of infirmity and into movement adequacy. ---
**Author:** ![Eric1](https://avatars.discourse-cdn.com/v4/letter/e/3bc359/32.png) [@Eric1](https://boards.straightdope.com/u/Eric1)\ **Post date:** [October 14, 2024, 3:20am UTC](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682/28 "2024-10-14T03:20:43Z")
That was a kind remark for sure! I like the different ideas for walking and balance exercises described here. It’s amazing how a couple weeks can feel so good so am starting all ready. ---
**Author:** ![Sylvanz](https://avatars.discourse-cdn.com/v4/letter/s/fbc32d/32.png) [@Sylvanz](https://boards.straightdope.com/u/Sylvanz)\ **Post date:** [October 14, 2024, 3:28am UTC](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682/29 "2024-10-14T03:28:34Z")
I’ll start soon. I tried the squats already. I can’t go all the way down yet, but I’ve been having issues standing from a full squat for a while. I need to improve that. It’s weird in the cooler I’m up and down a 3 step step stool, I lift cases of gator-aid. And it’s getting harder. Prolly 'cause I only work once a week now. Lots more issues with being on my knees and stripping off shrink wrap. I really _hate_ shrink wrap. [Previous page](https://boards.straightdope.com/t/exercise-for-osteoporosis/1008682.md?page=1)