Having osteoporosis does not have to keep you cornered off from the world, in fear of breaking a bone or getting injured. With some precautions and guidance from your doctor, you can stay active by following an exercise program and reveling in the health benefits. Exercise can help delay bone loss and strengthen your muscles, making you feel stronger and healthier.
Background
Osteoporosis is characterized by a loss of bone tissue and calcium in the bones, and exercise can help slow the bone loss process. The National Osteoporosis Foundation recommends doing weight-bearing, muscle-strengthening and non-impact exercises to combat osteoporosis. Weight-bearing exercises include activities that make your body work against gravity, such as aerobic exercise. Muscle-strengthening exercises involve weight-lifting or using your body's weight for resistance. Non-impact exercises such as tai chi help you stay limber and flexible.
Weight-Bearing Exercises
Weight-bearing exercises can range from high-impact activities -- such as running -- to low-impact activities -- such as walking on a treadmill. People with osteoporosis should avoid high-impact exercises in favor of low-impact ones, advises The Better Health Channel. High-impact activities can cause bone and muscle injuries, especially if your bones are already in a weakened state. Some low-impact exercises that offer cardiovascular workouts include walking, using a stair stepper or elliptical machine, and doing low-impact aerobics.
Muscle-Strengthening Exercises
A variety of options exist for muscle-strengthening exercises. Talk to your doctor and choose a plan that feels most comfortable for your age and condition. You can do strength training by lifting free weights or dumbbells, using weight machines, weight bands or your own body weight with exercises such as pilates. No matter what strength-training program you choose, take your osteoporosis into account and do not do any strenuous bending or straining, which can cause injury.
Non-Impact Exercises
Non-impact exercises can help you improve your balance and posture, as well as strengthen muscles you need to perform everyday activities. Non-impact activities include tai chi and functional exercises based on your daily activities. A physical therapist can recommend functional exercises to practice in areas that you may have difficulty, such as rising from a chair or climbing steps.
Warning
Consult your doctor before beginning any exercise program, as there are certain activities you should avoid or limit when exercising with osteoporosis. Refrain from any exercises that cause or increase your pain, warns the New Jersey Department of Health and Senior Services. If you feel dizzy or out of breath, stop exercising. Avoid any exercises that make you twist your torso a lot, as this puts too much pressure on the spine. Start slowly with weightlifting by using 1-lb. weights and gradually build up to more weight.
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