Osteoporosis & Weight Bearing Exercises

More than 40 million people in the United States either have osteoporosis or are at a high risk for developing it, according to the Osteoporosis and Related Bone Diseases National Resources Center. Osteoporosis is a disease in which your bones become weak and are more likely to break. Living a healthy lifestyle, including participating in weight bearing exercises, can help prevent and treat osteoporosis.

Aerobic Exercise

Some examples of aerobic weight bearing exercises include walking, hiking, running, tennis and other sports that require running. Your bones respond to this type of exercise by getting stronger. As you age, your bone mass decreases, making it even more important to regularly participate in bone-strengthening exercises. Weight-bearing aerobic exercises are not only good for your cardiovascular system but can also promote healthy bones. Participating in at least 30 minutes of aerobic exercise on four or more days is recommended.

Strength Training

Strength training exercises can also help strengthen your bones. Strength training exercises can help increase your bone density and reduce your risk of bone fractures. You should do strength training exercises for your major muscle groups at least two times each week. Strength training exercises can include lifting weights or doing exercises that use your body weight as resistance.

Risk Factors

Living a sedentary lifestyle is one of the risk factors for developing osteoporosis. Other risk factors that you can control include tobacco use, excessive alcohol consumption and low calcium intake. Your family history, age and gender can also play a role in the development of osteoporosis. By living an active and healthy lifestyle, you can help keep your bones strong and reduce your risk for developing osteoporosis.

Considerations

Calcium and vitamin D are essential for bone health. Good sources of calcium include dairy products, leafy greens and dried beans. Vitamin D can be found in milk and is also made by your skin when exposed to sunlight. Because some areas may not get enough sunlight to promote vitamin D synthesis, a vitamin D supplement may be necessary. If you are concerned with developing osteoporosis, visit with your doctor to develop an osteoporosis prevention plan. Visiting with a registered dietitian can also allow you to develop an eating plan that meets your nutrient requirements, including essential vitamins and minerals for good bone health.