Osteoporosis is best described as a bone disease. It's marked by a deterioration or loss of bone tissue, weakening the affected bones and leading to bone fragility. This increases your risk of fractures, even from relatively mild pressure to the bone. While medications are available to slow the loss of bone tissue, other methods can be used in conjunction with this standard form of treatment to maintain bone mass. One of the more beneficial is exercise, especially when it comes to strength training.
Strength Training
Strength training is any activity that uses resistance against the contraction of your muscles. Weight lifting is probably the most popular form of strength training. Both weight machines and free weights can be used to add resistance to your movements. Bicep curls, overhead press, bench press, lat pull-downs and pulley rows are all examples of strength training activities that can affect osteoporosis. However, other athletic pursuits and activities work the body in this same fashion. The Centers for Disease Control and Prevention offers a series of exercises that fall within strength training. These include squats, wall push-ups, toe stands, knee curls, knee extensions and hip abductors. Each of these activities can be done without weights, since the body itself creates a certain amount of resistance.
Aerobic Activities
Besides standard strength training activities, you can also benefit from aerobic activities that cause you to bear weight on your bones and muscles. Walking, dancing and climbing stairs all use the weight of your body to add resistance to muscle contractions as well as bones.
Effects
The most obvious benefit of strength training and aerobic activities is the increase in muscle strength. By adding even a small amount of muscle to the body, you better support weakened bones. It also aids in balance, which helps prevent falls that could lead to fractures. Another added bonus of the resistance caused during strength training or the impact from aerobic activities is a slowing of mineral loss. The amount of minerals, such as calcium and phosphorus, in your bones affects their density. Slowing the loss of these minerals can thereby help maintain bone health.
Recommendation
Before starting any type of exercise program, consult with your doctor. A bone density measurement and fitness assessment should be done to determine the appropriate athletic pursuit best suited to your current needs. Your doctor may then recommend working with a physical therapist to establish an exercise routine as well as to teach you the proper form needed to safely enjoy the given activity.
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