Osteoporosis and Osteopenia Exercise

Osteopenia is a condition that is not as severe as osteoporosis but indicates that there is a thinning of bone density. This condition can lead to the more serious condition, osteoporosis. Exercise is an important factor in keeping bones healthy and strong no matter your age. Low levels of Vitamin D and calcium are also linked to the development of osteoporosis.

Weight-Bearing Exercises

• Weight-bearing exercises should not be confused with weightlifting. A weight-bearing exercise is a cardiovascular activity that also puts impact on the bones and muscles. Walking and running are two examples of this type of exercise. Include these exercises in your daily routine to improve the condition of your bones.
  A weight-bearing exercise provides the bones and muscles with tension. The body responds by increasing bone density. This type of exercise is essential to slowing the progression of osteopenia and osteoporosis.
  Include a brisk walk in you regimen to improve your heart and bone health. This type of exercise also relieves the pain that some people suffer from with osteoarthritis. Walk for 20 to 30 minutes a day three or four times a week. Those who have trouble reaching 20 to 30 minutes can start slowly with 10-minute walks a couple of times a day and build up to the goal of 30 minutes.

Weightlifting

• Some folks with osteoporosis or osteopenia think that exercise is dangerous and will lead to bone fractures. While the bones are thinning, exercise and strengthening the muscles improves the density of the bones. Weightlifting with weight machines or free weights can strengthen the muscles and increase bone density.
  The back is one area in which osteoporosis patients must use care. Fractures in the spinal column lead to a loss of height and poor posture. Gently stretching the muscles in the upper back and shoulder area can help to reduce the incidence of back problems associated with osteoporosis.

Use Caution

• Before starting your exercise program, discuss your condition with the doctor. Those who are very overweight or suffer from severe osteoporosis may need a physical assessment and recommendations from the doctor before starting a program that includes weight-bearing exercises.
  Some patients may have to start with less intense exercise and even water activities. Water exercise is not beneficial for preventing bone loss, but it is a method that some patients use to improve their strength before embarking on a weight-bearing exercise program.