Here are 12 tips for adapting exercise programs if you’re over fifty or have osteoporosis or osteopenia, using the 12 exercises in the 7-minute workout as examples.
Number one, always check with your healthcare provider for guidance on any new exercise program. What works for your neighbor might not work for you. You might need individual adaptations, so it’s always best to go with personal guidance from your physical therapist, qualified trainer, or healthcare provider.
So, there you go. If you’re exercising and over fifty, especially with osteoporosis or low bone loss (osteopenia), adaptation is the name of the game. You might need to take more time between the exercises. Often, an exercise routine like the 7-Minute Workout sounds just perfect, but unless it keeps your spine in a neutral position when you have bone loss, it’s not. In general, avoid fast jerky movements, twisting to the point of strain, bending at the waist, or a precarious position that puts you at risk for a fall. Some of those 12 exercises qualify as risky with bone loss, so this is a precautionary tale. Move, but move safely!
If you have a particular way for adapting exercises to make them work for you, let us know! Thanks!