A lot of you are going to the local gym and have questions about what exercises are safe if you have bone health issues. A quick reminder from my friend and mentor Sara Meek's book "Walk Tall!" on what is safe and what is not safe in a gym setting...
GYM & FITNESS CENTER GUIDELINES taken from WALK TALL! By Sara Meeks:
GUIDELINES FOR THE GYM SETTING:
SAFE---abdominal isometric exercises, free weights (e.g., upright rows, strengthening keeping back supported and/or stable, hip abduction & extension (as floor exercise or on multichip machine), back extensor strengthening, standing/wall squat, lunge (with or without weights), reverse pec-dec.
AVOID---abdominal crunches, sit ups, seated abdominal machine, ab rollers, toe touches (seated or standing), straight leg raising (except for therapeutic purposes), knee to chest, seated rowing machine, hip ab/adductor machine, stationary bicycle (except if you cannot stand for elliptical trainer or treadmill; then look for a recumbent bicycle), rotary torso, neck machine.
CAUTION---leg extensions, leg curls, butt blaster, lat pull downs, pullovers, any seated exercise, bent-over rows, bicep curls, stair stepper machine, elliptical trainers, treadmill, gravitron, seated dips, behind-the-neck press, good mornings, seated rows, clam shell and reverse clam shell, low back machine, leg press, multi-hip machine (for hip flexion and adduction), pec dec, chest press, bench press.
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