Defined as a deterioration of bone mass, osteoporosis affects an estimated 55 percent of Americans older than 50, according to the National Osteoporosis Foundation. As we age, bone density naturally declines, more in women---especially post menopause---than men. You usually do not feel osteoporosis until your bone actually breaks. Strong bones will hold up better during a fall or accident. Look for ways to keep your bones strong and healthy to decrease your chances of a fracture.
Benefits
Because bone is active tissue and continues building until you reach your 30s, early exercise helps to achieve peak bone strength. After this time, bone density decreases. Your bones strengthen the more you challenge them. In addition to reducing bone loss, weight-bearing exercise helps to build bone and muscle strength. Muscle strength improves balance, posture and coordination to decrease your risk of falling and breaking a bone. Even if you have osteoporosis, exercise will help stop further decline.
Weight-Bearing Exercise
Exercise benefits overall health, and specific types of exercise contribute directly to increasing bone mass. To increase bone strength, you must include weight-bearing exercise. This includes dumbbells, body weight, resistance tubing, jogging, walking, stair master, cross country skiing and any other activity where you move against gravity. Although effective activities for health, exercises such as swimming and bicycling do not directly contribute to healthy bones.
Flexibility
In addition to weight-bearing exercise, include stretching into your regular workout routine. Stretching works to ensure the muscles move efficiently enough to allow for proper joint range of motion. Using workouts including yoga, Tai Chi and Pilates help with both flexibility and strength. Stretch commonly impacted joints such as the hips, shoulder and knees.
Precautions
Once you receive a diagnosis of osteoporosis, continue to exercise with a few modifications. First, consult your medical professional for clearance and restrictions. For instance, typically if you experience spinal osteoporosis, minimize any exercise that causes you to bend your spine forward. To determine the best exercises for your body, enlist the help of a fitness professional such as a physical therapist or personal trainer.
Tips
Change your program often. Weight-bearing activity for at least 30 minutes three days a week is most important to improving bone health. Perform exercises specific to the area of concern. For strength exercises, use heavier weights with fewer repetitions. Learn how to differentiate between muscle soreness and a true injury. If you feel pain, stop. Stay consistent, and include proper nutrition along with your exercise program.
