Osteoporosis and osteopenia are two related conditions characterized by significant loss of minerals in your bones. Individuals with osteoporosis have increased risks for spinal problems and bone fractures. Individuals with osteopenia have some degree of bone mass loss, but not enough to warrant an osteoporosis diagnosis. You can increase the strength of your bones and diminish your risks from both osteoporosis and osteopenia with regular exercise that includes a variety of specific activities.
Osteoporosis and Osteopenia
Osteoporosis occurs when deficiencies of magnesium, calcium, vitamin D and other substances trigger serious decreases in your bone mass, according to SpineUniverse. Without sufficient mass, also called bone mineral density, your bones become abnormally brittle and prone to injury. Individuals with osteopenia have some degree of bone mass loss, but not enough to warrant an osteoporosis diagnosis. Still, osteopenia is a major risk factor for the development of osteoporosis. Roughly 10 million Americans have osteoporosis, while roughly 34 million Americans have osteopenia.
Before Exercising
Before beginning any exercise program for osteoporosis, you will need to consult with your doctor, the Mayo Clinic notes. To make sure you're a good candidate for exercise, she may perform a general fitness assessment, in addition to testing your current bone mineral density. After assessing your condition, your doctor can help you create an exercise program that provides you with a treatment benefit while posing minimal risks to your bone health. Be aware that not all beneficial exercises may be suitable in your circumstances.
Osteoporosis Exercises
If you have osteoporosis, you will benefit from weight-bearing aerobics and strength-training exercises, as well as exercises that increase your balance, stability and flexibility, according to the Mayo Clinic. Suitable aerobic activities include dancing, stair climbing, walking and low-impact aerobics. Suitable strength-training activities include free weight or resistance band exercises that work your arms and upper spine. Suitable balance and stability exercises include one-legged stands and the Chinese movement system called tai chi. Suitable flexibility exercises include stretches that don't require you to bend at your waist or flex your spine.
Osteopenia Exercises
If you have osteopenia, weight-bearing aerobics and strength training exercises can help you stop your condition from progressing to full-blown osteoporosis, according to the National Osteoporosis Foundation. The University of Arizona lists additional potential benefits of weight-bearing activities that include improvements to your coordination, balance and heart and muscle health. Building your bone mass before the age of 30 can increase your ability to diminish any form of bone loss related to advancing age.
Considerations
Even if you don't have full-blown osteoporosis, you will need to check with your doctor before beginning an exercise program, the University of Arizona notes. Include both warm-up and cool-down activities in your exercise routine. To increase the benefits to your bone health, include a number of weight-bearing exercises in your program and vary the specific types of exercise you do from week to week. If you have osteoporosis, don't perform any exercises that require you to bend or twist at the waist. Also avoid high-impact aerobic activities that can injure or weaken your bones, including jogging, running and jumping.
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