Osteoporosis Weight Bearing Exercise Types

According to the American Academy of Orthopaedic Surgeons, weight bearing exercises use gravity and the pull of muscle against bone to cause bone cells to become stronger and increase in number. People with osteoporosis can benefit from the bone-building effect of weight bearing exercises, but should select their exercises carefully to avoid the possibility of falls or overstressing the bones.

Strength Training

A variety of strength training exercises are suitable for people with osteoporosis, according to the Mayo Clinic. Traditional strength training involves the use of free weights or weightlifting machines to provide resistance for building muscles, and allows you to target muscle groups around the spine and lower body, where bones are at risk of fracture from osteoporosis. Resistance bands are a form of weight bearing exercise that may seem less intimidating if you are just beginning an exercise routine. They use your own muscle power to create the weight that pulls against muscle and bone, and you can build tension gradually to avoid over-exertion.

Water-Based Exercise

While water-based exercises are not considered to be weight bearing, Johns Hopkins Medicine notes that you can control the amount of weight bearing that your joints endure by moving into more shallow water for greater weight bearing and into deeper water for less. Water-based exercises can be a good strength training choice if you are just beginning an exercise routine, as the resistance encountered in water can be amplified by the speed of your movements or through the addition of fins, water tubes and boards. Water aerobic programs or individual exercise routines are both beneficial.

Aerobic

Aerobic exercises such as walking, jogging, hiking, stair climbing or aerobic classes use your own weight to build muscle and bone. They also target the spine and lower body, which are vulnerable to frailty because of osteoporosis. Perform aerobic exercises outdoors or use machines in a gym or your home. Choose aerobic exercises that require some impact between your body and the ground, rather than those such as bicycling or rowing that promote cardiovascular health but are limited in the weight bearing potential they offer.

Lifestyle Activities

The Centers for Disease Control and Prevention recommends engaging in lifestyle activities such as dancing, bowling and gardening as a way to increase the amount of weight bearing exercise you get. Other lifestyle activities that encourage weight bearing include racket sports such as tennis or racquetball, and field sports such as soccer or field hockey.

Tai Chi

Tai chi is an exercise that uses your body weight to build strength through poses and moves. The National Center for Complementary and Alternative Medicine notes that tai chi is often used to relieve the pain and stiffness of osteoporosis. Some tai chi exercises may be too abrupt or strenuous for people with osteoporosis, so speak to your doctor before practicing tai chi.