While the majority of the 10 million Americans with osteoporosis are women, 20 percent of those affected are men, according to the National Osteoporosis Foundation. In fact, the organization reports that more than half of Americans over the age of 50 are at risk for developing osteoporosis. That's why it's important that you make exercise -- particularly strength training and weight-bearing activities -- a priority to prevent or limit the effects of osteoporosis on your bone health.
Understanding Osteoporosis
Osteoporosis literally means porous bones. The disease causes progressive bone loss, leaving your bones brittle and fragile. Although osteoporosis is typically associated with older adults, bone loss begins decades earlier. Bone loss begins to exceed new bone growth after age 35, according to the American Academy of Orthopaedic Surgeons. You will probably not have any symptoms in the disease's early stages. You may have back pain, height loss and poor posture as bone loss progresses. Bone fractures become more likely as well.
Effects
Fractures occur when weak bones are unable to handle stress or pressure exerted upon them. Fractures of the spine, hips and wrists are among the most common. Just lifting everyday objects or bending over can be too much stress for your bones when you have osteoporosis. Falls are a particular concern when you have this disease. The Centers for Disease Control and Prevention reports that one out of three adults over the age of 65 fall annually. In addition, falls are the top cause of death from injuries for those in that age group. When your fragile bones -- especially your hips -- can no longer support your weight, you are more likely to fall.
Benefits of Strength Training
Strength-training exercise can slow down bone loss, which is key if you have osteoporosis or want to prevent it. In fact, strength training not only reduces bone loss but also helps build bones, according to research published in 2003 in the Bulletin of the World Health Organization. In addition, strength training, also known as resistance exercise, helps build muscle strength and improve balance, which are both vital for reducing your likelihood of falling.
Exercise Recommendations
Strength training involves using resistance to increase your muscle and bone strength, flexibility, stamina and balance. You can use resistance exercise machines, free weights, exercise bands or body weight to perform these exercises. Even basic movements such as standing on your toes have strengthening benefits, according to the National Osteoporosis Foundation. Check with your doctor, local hospital or community organizations to see if there are osteoporosis exercise classes available in your area. If you decide to expand your exercise plan to include other strengthening activities such as Pilates or yoga, find out if the classes are designed for people with osteoporosis. Participating in these types of exercises in general classes could be dangerous if you have weak bones.
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