|  | Conditions Treatments | Osteoporosis

Osteoporosis Exercise Guidelines

Osteoporosis is condition in which the density of bones begins to decrease, resulting in weak, fragile bones that are more apt to break or fracture. Exercises can be done to help maintain the bone mass that is already present and also help strengthen the bones to prevent osteoporosis.

  1. Weight-bearing Exercise

    • Doing exercises in which you are holding all your weigh on your own helps strengthen your bones. Some of the best weight-bearing exercises are walking, hiking, dancing and stair climbing. Bicycling and swimming, while great forms of aerobic exercise, do not help strengthen bones because you are being held up by something other than your feet and legs.

    Resistance Exercises

    • Resistance exercises help increase bone density and reduce the risk of bone fractures. Using free weights, weight machines or resistance tubing are several effective forms of resistance exercises. Strength training can help slow the loss of minerals in bones. Doing exercises in the water is a good way to increase bone density. Remember to work different muscle groups on different days; this gives your muscles a chance to rest and recover while not having to take downtime for your whole body.

    Flexibility Exercises

    • The reason for these exercises is not to strengthen bones but to strengthen joints. Having flexible joints helps prevent injury. Doing light to moderate stretching exercises is a good way to start increasing flexibility and strengthening joints. Tai chi and yoga are two effective methods of increasing flexibility.

    Be Careful and Stick With It

    • Because of the fragile condition many of those who suffer from osteoporosis can be in, it is important that they are very careful of which exercises they will do to begin strengthening bones and joints. In particular, exercises that involve twisting the spine should be done only after consulting a doctor.

      As with any exercise routine, it is important to keep at it, no matter how far from the end goal you may feel. Starting with easy exercises and gradually increasing resistance or length of exercise rather than exercising until it hurts will make it easier to keep with an exercise program long term. Also, finding a particular exercise you enjoyable will help ensure long-term success.

Osteoporosis - Related Articles