Osteoporosis is a condition that results in loss of bone mass and strength. Most commonly, this condition is found in older women who have passed through menopause and are experiencing a decrease in hormones and calcium intake. Adequate exercise may help prevent osteoporosis, the Mayo Clinic says. A variety of exercise techniques and forms offer a choice for bone-friendly, low-impact activity that benefits all body parts and helps promote bone growth, strength and health.
Weight-Bearing Exercise
Weight-bearing exercises performed at least three days every week are beneficial for those wanting to avoid bone loss and weakness caused by osteoporosis, the University of Arizona says. This doesn't mean you have to pump heavy iron, but it can be achieved by walking, dancing, jogging, hiking, climbing stairs or lifting light weights during an exercise routine.
Walking
Walking is a great weight-bearing exercise that provides a wealth of benefits, from weight loss and maintenance to aiding bone strength. Walk for about 30 minutes or more a day, suggests the Connective Tissue Disorder Site, at a moderate to fast pace. If you don't want to walk outdoors, try mall walking or engage in indoor aerobic or step workouts two to three times a week.
Yoga
Yoga exercise that involves any type of standing poses or balance poses can be considered a weight-bearing exercise. Any time one part of the body bears weight, that's a weight-bearing exercise--the Tree Pose, the Eagle Pose, the Triangle or Warrior Pose. The Downward Facing Dog, the Chair Pose and the Low or High Lunge poses are also good for bone-bearing exercise, says Yoga Journal.
Strength Training
Using machine weights, free weights or resistance bands or tubing are very effective, the Mayo Clinic says. Focusing on exercises that help stretch and strengthen upper back muscles are beneficial, as are exercises for the arms and shoulders. These help improve posture and reduce slumped shoulders, as well as helping elongate the spinal column.
Balance and Posture Exercise
Tai Chi is an effective method for promoting gentle, weight-bearing exercise and improving leg strength, balance, flexibility and posture, says the national Osteoporosis Foundation. Such exercise is effective and offers older people adequate weight-bearing exercise while improving balance and coordination, which helps prevent falls.
