Regular exercise is important for preventing osteoporosis… and treating it! Exercise helps improve your bone health and slow bone loss. It also increases muscle strength and helps improve coordination and balance. Strong muscles and coordination can be critical in preventing a fall that could result in a serious fracture.
Let’s face it — any exercise is good for your body. However, the best kind of exercise for your bones is weight bearing exercise. Anything that makes you work against gravity can be considered a weight bearing exercise; swimming would not be considered a weight bearing exercise. Just about everything else goes — walking, hiking, jogging, stair climbing, tennis, dancing, and weight lifting.
According to the Surgeon General, you should try to get thirty minutes of physical activity at least three days a week. The more exercise you get, the better! But don’t push it. You may experience some muscle soreness when starting a new exercise routine, but if the pain lasts more than a few days, you may be working too hard. Talk to your doctor before starting any exercise program, especially if you have health problems like high blood pressure or diabetes.
If you already have osteoporosis, there are certain exercises that are not considered safe. Avoid exercises and activities that flex and twist the spine. You should also stay away from high impact exercise to lower your risk of breaking a bone during your workout. Talk to your doctor about appropriate exercises. You may also want to work with a professional trainer or exercise specialist to learn safe activities.
Keep in mind that exercise is only part of the equation. To prevent or treat osteoporosis, you need to eat a diet rich in calcium and vitamin D. Your doctor may also recommend medications to help keep your bones strong.
Read more about fitness and exercise at Familes.com!
Learn more about osteoporosis:
- Osteoporosis and Related Bone Diseases National Resource Center http://www.osteo.org/
- National Institute of Arthritis and Musculoskeletal and Skin Diseases http://www.nih.gov/niams/
- National Institute on Aging http://www.nih.gov/nia/
- National Osteoporosis Foundation : http://www.nof.org/