Osteoporosis is a condition in which bones become brittle and easily fractured, usually due to low levels of calcium and/or other minerals in your body. Exercise can not only help lower your risk of developing osteoporosis, it can help you recover once you've been diagnosed. While resistance training is important for bone health, you have to be careful, especially if you are at high risk for injury.
Features
Osteoporosis is a slow-building condition that weakens bone density and affects primarily the spine, wrists and hips. Diminished bone density puts you at a higher risk for fractures due to falls or even minor incidents such as coughing. If you have osteoporosis, you should not only take medications and supplements as prescribed by your doctor, but seek ways to reduce your fall risk such as removing slippery throw rugs from your home and adding handrails in your bathrooms, stairs and any other parts of your home that are considered high fall risks.
Prevention/Solution
One of the most important preventive steps you can take to help avoid osteoporosis is to listen to your doctor when it comes to vitamin D and calcium supplements, as well as advice about exercise and resistance training. The National Osteoporosis Foundation notes that it's never too early nor too late to start eating right and exercising to maintain bone health. Smoking, excessive alcohol consumption and a sedentary lifestyle can accelerate bone density loss.
Exercise
The best type of exercise for bone health and to prevent osteoporosis is weight-bearing exercise. The simplest of these exercises are just walking and jogging, or even dancing. You need to be up and moving around. Of course, resistance training is helpful to maintain the strength of your large muscle groups, as well as bone strength. Swimming and bicycling, though good for your muscles and cardiovascular system, are not weight-bearing exercises and do not provide the benefits to your bones.
Expert Insight
The NIH Osteoporosis and Related Bone Diseases National Resource Center suggests that if you have health concerns, such as heart disease or obesity, or if you're older than 40, you should check with your doctor first before starting an exercise program. If you experience pain, stop and rest. Pain that lasts more than 48 hours may require medical attention. Chest pain or shortness of breath could be a sign of serious heart trouble.
Considerations
A bone mineral density test can help determine your overall bone health. If it's determined that you have low bone mass, your doctor may prescribe medications to help bolster bone health, as well as recommend vitamin D and calcium supplements, dietary improvements and exercises you can do to help rebuild bone mass or at least help slow the loss of bone mass. Have a bone density test if you are a woman 65 years or older or a man 70 or older, regardless of other considerations such as a history of broken bones. If you have risk factors for osteoporosis other than age, your doctor will likely recommend the test sooner.
