Good Exercise Program For Osteoporosis

Approximately 10 million people in the U.S. suffer from osteoporosis, or weakened bones, and another 34 million are at high risk for the condition, according to the National Osteoporosis Foundation. As you age, your risk for osteoporosis increases. Regular exercise of all types can be beneficial in preventing osteoporosis and reduce its severity if you already suffer from it.

Considerations

A fitness assessment and a bone density test may be necessary to determine if exercise is safe for you. If you have osteoporosis, you should avoid exercises and activities that require fast, jerky movements and exercises that increase compression in your lower spine, such as jumping and running. MayoClinic.com suggests consulting with your doctor before beginning an exercise program if you have osteoporosis.

Aerobic Exercise

The Osteoporosis and Related Bone Diseases National Resource Center reports that walking, hiking, stair climbing and dancing are some examples of low-impact aerobic exercises you can safely participate in if you have osteoporosis. These types of exercises require your bones to support your weight, which helps strengthen them. Weight-bearing aerobic exercises can also help improve your cardiovascular fitness in addition to helping your strengthen your bones.

Strength Training

Strength training exercises are another way to improve your bone health and slow mineral loss. Strength training can include using weight machines, free weights or resistance bands. The American Chiropractic Association Rehab Council reports that strength training is safe and effective in preserving and increasing bone deposition. It suggests strength training should be part of your osteoporosis treatment plan.

Recommendations

To prevent your osteoporosis from progressing, the American College of Sports Medicine recommends participating in 30 to 60 minutes of aerobic weight-bearing exercise on three to five days each week. This amount of activity can be done all in one exercise session or in sessions lasting at least 10 minutes. For strength training, the ACSM recommends exercising your major muscle groups at least two times each week. Consulting with a trained exercise specialist who is familiar with osteoporosis may help you develop an exercise program that meets your specific needs.

Benefits

Regular physical activity can help you improve you balance, posture and help you better carry out your activities of daily living. Osteoporosis can be a debilitating disease, but regular exercise can help you reduce or relieve pain associated with it and improve your mood and sense of well-being. Choosing exercise activities that are safe and enjoyable to you will increase your chances of sticking with your exercise routine.