How Weight-bearing Exercises Help Osteoporosis

Osteoporosis affects many people, especially women, as they age. Osteoporosis is characterized by thinning bones and is responsible for virtually all hip fractures that occur during old age, says the American Academy of Orthopaedic Surgeons. Regular weight-bearing exercises can help improve bone density and either avoid or lessen the effects of the disease.

Osteoporosis and Women

Women are affected by osteoporosis far more than men, according to the American Academy of Orthopaedic Surgeons. Women reach their peak bone mass sooner than men, and that peak is typically lower. Pregnancy and breastfeeding reduce bone mass. A rapid loss usually occurs after menopause has started and estrogen levels drop.

Bone Loss

Your bones grow through your childhood, teen years, into your 20s and sometimes into your 30s. The onset of bone loss usually takes place in your mid-30s. From that point onward, your bones can lose density unless measures are taken to prevent it. Lifestyle choices such as smoking and heavy drinking can accelerate bone loss.

Weight-Bearing Exercise

Any physical activity that you perform in which you're on your feet -- and your muscles and bones are working against gravity -- is considered weight bearing. Your bones are living tissue that is continuously being broken down and reformed. When you perform weight-bearing exercise, your bones build more cells and get stronger as they adapt to the impact of the weight and pull of your muscles.

Activities

Good exercises as a weight-bearing activity are walking, hiking, jogging, tennis, dancing, skiing, skating, weight training or bounding on a mini trampoline. Anything you can think of where your feet are hitting the ground will help. Choosing an activity you enjoy will probably help you stick with it longer.

Considerations

Get checked out by your doctor before you start weight-bearing exercises. Don't use swimming or biking as part of an osteoporosis workout plan; these are not weight bearing. Supplement your exercise with calcium and vitamin D to keep your bones strong.