Osteoporosis is a condition in which your bones become thin and brittle and susceptible to fractures or breaks. (Refs 1 and 2) More than 40 million in the United States suffer from osteoporosis or are at high risk for developing it because they have low bone mass, according to the National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center. Fear of harming your bones might make you reluctant to exercise. However, exercising is possible --- and it even protects your bones.
Exercise Effects
Physical activity makes bone stronger and denser and improves your balance, flexibility and strength, notes the National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center. As a result you're less likely to fall and suffer a fracture or break when you have osteoporosis. Exercise also reduces pain, makes it easier to carry out daily tasks and boosts your overall sense of well-being, according to MayoClinic.com.
Bone-building Exercises
Exercises that help to build and maintain strong bones enhancing your overall health include weight-bearing and strength-training exercises. Even if you have osteoporosis, you can participate in weight-bearing activities such as walking, stair climbing or dancing, according to the National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center. Suitable strength-training exercises include using free weights, weight machines or resistance bands.
Flexibility Exercises
As you get older, muscles, tendons, ligaments and joints become stiffer and less flexible. Increasing your flexibility is essential for reducing your risk of falls. Exercises to improve flexibility that you can do when you have osteoporosis include gentle stretches, yoga and tai chi.
Water Exercises
If you have advanced osteoporosis or you're very worried about breaking a bone during exercise, head to the pool. According to the Hughston Sports Medicine Foundation, water provides a safety net for people with osteoporosis. It provides a gentle, buoyant environment that reduces stress on weight-bearing joints and protects you from falls. Water also provides natural resistance and increases muscle tone and strength.
Caution
Before you begin any exercise program when you have osteoporosis, consult your doctor first. Avoid high-impact activities such as jogging, jumping or running, and exercises that force you to bend forward and twist your waist -- for example, sit-ups -- warns the National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center.
