If you have a T-score of -4, you have osteoporosis. Your bones are porous and brittle, and you are at risk for fracture from even minor injuries. Weight bearing and strengthening exercises can help you build greater bone density, but you must tailor your work-out routine to decrease your risk of falls and fracture. A program of low impact exercises and strength training with weights or resistance bands will help make your bones stronger. Consult your doctor before beginning an exercise program for osteoporosis to make sure the exercises are safe for you.
Weight Bearing, Low Impact Exercises
Weight bearing aerobic exercises, in which you move against gravity while remaining upright, are essential for building strong bones. If you have osteoporosis, indicated by a T-score greater than -2.5, concentrate on low impact aerobic activity to lessen your chance for fall or fracture. In low impact exercises, one foot is always on the ground and you do not jump or twist.
Examples of low impact weight bearing aerobic exercises are walking outside or on a treadmill, using a stairstep machine, using an elliptical trainer, or low impact aerobics. Other activities such as gardening or carrying groceries also meet the criteria. According to MayoClinic.com, exercising in this way directly strengthens the bones in your lower back, hips and legs.
Strengthening Exercises
Any activity that works against gravity will help your bones become stronger and denser. That effect is more pronounced with the use of weights or resistance, according to Johns Hopkins Medicine. Having osteoporosis means using light weights or thin resistance bands. Johns Hopkins Medicine calls resistance bands one of the safest ways to strength train. With either of these methods of strengthening, you can perform squats, rows, or biceps curls to build up bone density. If you are just starting out, do the exercises without the weights or bands for a while.
Swimming and water aerobics do not have the weight-bearing impact you need to build strong bones. But water activities can increase your endurance and aerobic capacity, and according to MayoClinic.com, are useful if you have extreme osteoporosis or are recovering from a fracture.
Flexibility Exercises
With osteoporosis, remaining flexible is important to help you maintain balance and full range of motion to prevent falls and to prevent injury while exercising. Posture exercises will help strengthen your back to decrease the risk of spine fractures, one of three key osteoporosis fracture sites, along with wrists and hips. The National Osteoporosis Foundation suggests turning everyday activities that cause you trouble into exercises by performing several repetitions; for example, sitting down and rising from a chair.
While certain forms of exercise such as yoga or Pilates can improve flexibility and strength, the National Osteoporosis Foundation cautions avoiding certain positions to prevent fractures, including any forward-bending exercises. Check with your health care provider to make sure the exercises are safe for you.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Bone Health Overview
- MayoClinic.com: Osteoporosis: Exercising with Osteoporosis: Stay Active the Safe Way
- Johns Hopkins Medicine: Health Alerts: Back Pain and Osteoporosis Special Report
- National Osteoporosis Foundation: Prevention: Exercise for Healthy Bones
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