Weight-Bearing Exercise for Arthritis & Osteoporosis

Weight-bearing workouts can improve bone health for people with osteoporosis, says Dr. Paul Mystkowski, clinical faculty member of the University of Washington in Seattle and endocrinologist at Virginia Mason Medical Center in Seattle. The key is to stress bones and muscles a little more than they would otherwise be in everyday exertion. Exercise can also help reduce arthritis symptoms, but be careful not to overdo it, because inflamed or painful joints need rest.

Stretching

• People with arthritis and osteoporosis benefit from stretching because these mobility exercises can help maintain or improve the joint's flexibility and range of motion.

  Studies show that both tai chi and yoga can be helpful in slowing bone loss and increasing bone mineral density. One such study published in The Physician and Sportsmedicine reported that postmenopausal women who did 45 minutes of tai chi a day, five days a week for a year, lost bone up to three and a half times slower than women who did not do tai chi.

  Similarly, a study published in Yoga Journal reported that women who participated in yoga regularly had an increase in bone mineral density in their spines. Yoga can also help the bones most vulnerable to fracture, such as hips and wrists. In addition, yoga can improve coordination and balance, making you much less likely to fall.

Aerobics

• Aerobic exercise not only can help your heart health, it can also improve your bone strength. One really good choice is brisk walking or hiking. In fact, a study of nurses found that the ones who walked four hours a week had a 41 percent lower risk of hip fractures than those who walked only one hour a week.

  Golf is another excellent weight-bearing exercise, especially if you carry your own bag for 18 holes. Another fun aerobic exercise is dancing. You can take classes or just put on your favorite music and dance around your living room.

  If you enjoy sports, try racquetball or tennis. You'll be working your arms, wrists and shoulders when you hit the ball, as well as your hips and spine when you are chasing balls.

Strength Training

• Along with stretching and aerobics, you should include some strength training in your exercise regimen. You can lift hand-held weights at home, do a variety of calisthenics such as jumping jacks and lunges, or use weight machines at your gym or health club. The important thing is to work against some form of resistance--whether it be your own weight, free weights, or machines--so that it stresses your muscles and bones.

  To stimulate bone growth, the surgeon general recommends doing some form of strength training at least twice a week. If you belong to a gym, ask a trainer to help you design your strength-training program. If not, talk with your doctor about what types of exercises he recommends based on your health and fitness.

Tips

• If your bones have already started to thin, be careful to avoid any exercises that might cause you to fall, such as skiing or skating. Also, if you are having any trouble with your spine, skip the deep backbends in yoga.

  People suffering from arthritis and osteoporosis need to start with gentle movements and gradually increase the intensity of the exercises over weeks or months. Warm up before your workout and cool down afterward. Make sure you have good technique, and never force your joints or muscles beyond what is comfortable. If you feel pain in your joints for more than two hours after exercise, decrease the intensity of your workout the next time. Be patient, because bone-building can take several months.