Exercise Options for Osteoporosis

Answer 1

Osteoporosis is a condition that weakens bones and causes them to become brittle. While the effects of osteoporosis cannot be reversed, exercise is an effective way to slow bone loss and maintain existing bone mass. Through weight-bearing exercises, strength training and increasing flexibility, individuals with osteoporosis can protect their bones.

Weight-Bearing Exercises

When a person performs a weight-bearing exercise, their muscles and bones are working against gravity. Weight-bearing exercises place stress on bones and muscles, which causes bones to adjust by constructing additional bone cells. As a result of this impact, bone density and strength increase, while the risk of fracture and additional bone loss decrease.

Walking, hiking, gardening, step aerobics, dancing and stair climbing are all excellent weight-bearing exercises. In order to benefit from the bone strengthening effects of these exercises, they must be performed at a certain duration and intensity.

Strength Training

By engaging in strength training, a person is working against another object's weight, which can enhance bone density and strengthen muscles. Resistance exercises can be completed with free weights, gym equipment and resistance bands. Exercises performed in water are a further form of strength training.

When performing strength exercises, a person with osteoporosis should focus on exercises that strengthen the upper back, shoulders and improve posture. Consistent strength training two to three times a week can slow mineral loss and maintain bone density.

Flexibility

Stretching exercises can improve posture and prevent injury. It is essential to stretch only when the muscles have been properly warmed up, which is typically after strength training or performing weight-bearing exercises. Individuals with osteoporosis must use caution when stretching and avoid stretches that involve bending at the waist or flexing the spine.

Exercising Safely

Individuals with osteoporosis should discuss with their physician which exercises are safe for them to perform. High impact weight-bearing exercises such as jogging and running should be avoided, as these activities increase the risk of bone fracture. Since playing Golf, tennis, yoga and Bowling involve twisting at the waist and bending forward, these exercises should be avoided.