Of the estimated 10 million Americans affected by osteoporosis, 80 percent are women, says the National Osteoporosis Foundation. Physical activity can improve your quality of life, reduce symptoms and help counteract bone loss associated with osteoporosis. Performing strength-training exercises twice a week can complement and assist in osteoporosis treatment as long as you follow the program prescribed by your doctor.
Significance
Osteoporosis is a bone disease characterized by a loss of bone mass and bone density. This structural deterioration makes bones weaker and more likely to fracture. The most common fractures associated with osteoporosis are hip, spine and wrist fractures. Strength training can help prevent osteoporosis by preserving and increasing bone density but can also play a role in the treatment and management of the disease, according to the National Osteoporosis Foundation.
Effects
Strength training helps increase bone density, but it can also improve your balance, making falls less likely. Lifting weights just twice a week produces up to a 13 percent increase in dynamic balance over 12 months, according to the Centers for Disease Control and Prevention. Strength training helps reduce symptoms of osteoporosis, including associated pain, bone loss and deteriorating posture. Muscle-strengthening activities also improve your quality of life, improving your ability to perform everyday activities and helping you retain your independence, according to the National Osteoporosis Foundation.
Options
Strength-training options include free weights, weight machines and resistance bands. Work with your health care professional to determine an appropriate strength training program for you. Your doctor may need to perform a bone density measurement before making exercise recommendations. Exercises that target your arms and back are especially important for improving posture. Weight-bearing exercise such as walking, dancing and low-impact aerobics use your body weight to help improve bone density in your legs, hips and lower back, according to MayoClinic.com.
Considerations
Complement strength training and weight-bearing activities with stretching and stability exercises to help manage osteoporosis. Gently stretch your muscles after weight training or aerobic activity to improve range of motion in your joints and release muscle tension that can contribute to stooped posture. Stability activities such as tai chi improve balance, reducing your risk of falling. Avoid high-impact activities such as running or jumping jacks, as well as exercises that require you to bend forward or twist at the waist, which can put too much pressure on the spine and lead to compression fractures, cautions MayoClinic.com.
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