Osteoporosis is a condition that affects women after menopause who have decreased hormone production and calcium intake. The National Osteoporosis Foundation says weight-bearing and muscle-strengthening exercises are crucial for building and maintaining bone density. Fortunately, a wide variety of activities are fun and help prevent the onset of osteoporosis. Consult your physician before beginning any exercise program.
High-Intensity Exercise
Those who are strong and want to prevent osteoporosis may find success with high impact, weight-bearing exercise. Some include stair-climbing, jumping rope, hiking and running. These are effective for building strong bones and should only be done by those who are physically fit. The Mayo Clinic recommends you avoid high-impact exercise if you already have osteoporosis.
Low-Impact Exercises
Low-impact, weight-bearing exercises are safe for those who have low bone mass and can't engage in high-impact exercise. Elliptical training, walking, gardening and low-impact aerobics are a few exercises that promote strong bones and are easy on your joints.
Non-Impact Activities
Many exercises improve your balance and posture while increasing muscle strength. Yoga, pilates and tai chi increase flexibility while using your body weight to promote bone strength. They decrease the risk of falls and improve physical functioning for everyday activities. Some positions should not be performed by those with low bone density; fractures may result. Your physician can help you determine which exercises are safe.
Strength Training
Strength training can be done in several ways. It may involve using free weights, weight machines, water exercises, resistance bands or circuit training. You don't have to perform any hard-core strength training to reap its benefits. Strength training helps slow the loss of minerals from your bones while helping to improve posture. Aim to strength train two to three times a week.
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