Osteoporosis involves the diminishing of bone density over time, which increases the risk for fractures. While osteoporosis can occur in both men and women, it primarily affects women immediately before and after menopause. Treating osteoporosis involves a combination of medications, hormone therapy and physical therapy. In particular, strength training has shown to help prevent and treat osteoporosis by strengthening bones and improving balance and posture.
Symptoms and Diagnosis
As reported by MayoClinic.com, most osteoporotic fractures occur in the hips, wrist and spine. Symptoms include decreased height over time, hunched posture and severe back pain as a result of a fractured or collapsed vertebra. Health-care practitioners primarily use blood tests, ultrasound and CT scans to diagnose osteoporosis. Dual energy X-ray absorptiometry measures bone density and provides quick and accurate results. Once treatment begins, it can also track changes in density over time to determine treatment effectiveness.
Effects of Exercise
Like muscle, bone is living tissue that you can strengthen through exercise, according to the National Osteoporosis Foundation. Engaging in weight-bearing and muscle-strengthening exercises will improve bone density, posture, balance and muscle strength that can prevent osteoporosis and reduce the probability of falls. If you already have bone fractures, discuss your exercise program with your health-care provider to prevent further injury.
Strength Training
Strength training exercises to improve bone strength include using free weights, weight machines, resistance bands and your own body weight. Yoga and Pilates also increase strength, in addition to enhancing flexibility and balance. Non-impact strength training involves repetition of everyday movements to enhance your ability to perform them. Examples include repeatedly standing up from and sitting down in a chair or climbing stairs, which will help reduce your risk of falling.
Other Helpful Exercises
Weight-bearing exercises improve bone strength as well. High-impact versions are aerobics, running, tennis and dancing. Low-impact weight-bearing exercises include using an elliptical or stair-stepping machine and walking. If you have pre-existing fractures or balance issues, the National Osteoporosis Foundation recommends sticking to low-impact activities.
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