Osteopenia, or low bone density, puts you at risk for developing osteoporosis. Different factors can affect your bone density, including age, genetics, body size and certain medical conditions. Although osteopenia and osteoporosis are most often associated with post-menopausal women, it also can affect men. Osteopenia treatment includes exercises that promote strong bones. Consult your physician before beginning an exercise program for either osteopenia or osteoporosis.
Weight-Bearing Exercises
Weight-bearing exercises -- those in which you must resist gravity to keep your body upright -- promote healthy bones. High-impact weight-bearing exercises include activities such as running or jogging, tennis, dancing, stair-climbing, hiking or jumping rope. If you are frail, prone to falling or at risk for bone fractures, your physician may recommend that you perform low-impact weight-bearing activities instead. These include low-impact aerobics and walking, either outside or on a treadmill. Elliptical and stair-stepping machines also provide a low-impact weight-bearing workout. Perform a weight-bearing activity, such as walking for 45 minutes or more, at least three to five times per week.
Muscle Strengthening Exercises
Placing tension on the bones stimulates them to grow stronger. Muscle strengthening or resistance exercises include lifting weights, using weight training machines or working with resistance bands. Lifting your own body weight, such as when you perform a push-up, also strengthens muscles. You don't need a gym membership or special equipment to strengthen your muscles. Perform arm strengthening exercises such as biceps curls using soup cans or standing push-ups against a wall. Performing stationary squats and lunges at home can help strengthen your legs. You may also enjoy yoga or Pilates, either through an instructional DVD or in a class setting. Both practices incorporate many resistance moves and postures to challenge muscles throughout the body.
Non-Impact Exercises
Non-impact exercises are just as important as strengthening and weight-bearing exercises for people with osteopenia. Such exercises improve your balance, posture and ability to perform everyday tasks. Maintaining good balance is vital in preventing debilitating injuries from falls. Improve your balance at home with such exercises as standing on one leg. Keep your abdominal muscles tightened and have a sturdy support nearby as you alternate legs, holding for a few seconds and repeating the exercise five to 10 times on each leg. Good posture helps reduce stress on your back and reduces your risk of a spinal fracture. A shoulder stretch is a simple postural exercise to perform at home. Sitting at the edge of a chair, draw your shoulder blades back and together while visualizing your spine lengthening; hold for a few seconds and repeat three to five times. Tai chi, yoga and Pilates also offer exercises to improve both balance and posture.
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