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Exercise for Your Osteoporosis

Jun 7, 2011 | By Jaime Herndon
Exercise for Your Osteoporosis
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Osteoporosis can be a debilitating condition, but it does not have to be this way for everybody. Regular physical activity can help prevent osteoporosis, as well as slow down its progression. When accompanied with medications or other treatments recommended by your doctor, you can lead a full life, even with osteoporosis. If you have this condition, check with your doctor before starting an exercise regimen, to make sure it is safe for you to do so.

What Is Osteoporosis?

The word osteoporosis literally means "porous bones," and this condition causes bones that are weak and brittle, and prone to fracture, even from something mild. According to the National Osteoporosis Foundation, approximately 10 million Americans have this condition, and nearly 34 million more people are at risk for developing osteoporosis. How osteoporosis is caused is not known, but in individuals with the condition, normal bone remodeling is interrupted, causing bones that are less dense and strong. The more bone mass you build in your 20s and 30s, the less likely it is you will develop osteoporosis. Other factors that may contribute are the amount of calcium and phosphorus your bones have, as well as hormones, since low estrogen levels can cause loss of bone mass.

Benefits of Exercise

Exercise not only helps build bone strength, but it may also reduce the risk of falls. According to a 2010 study by R. Korpelainen and colleagues, published in the "Archives of Internal Medicine," women with osteopenia, a precursor to osteoporosis, who performed at-home exercises had a reduced rate of fractures, including hip fractures, than the control group. Exercise also appeared to improve balance and gait. In a 2011 article published in "Clinical Calcium," T. Suzuki found that loss of bone mass may be related to vascular-lesion associated diseases like hypertension and diabetes, and regular physical activity can help reduce your risk of developing these diseases as well, helping to further prevent osteoporosis.

Exercising Safely With Osteoporosis

Prior to starting any kind of exercise routine, individuals with osteoporosis should consult with a health care provider to see if it is safe to participate in physical exercise. Depending on the progression of your osteoporosis, you may need to modify your exercises. Strength training with weights or machines, aerobic activity that includes weight-bearing, and exercises for flexibility and balance are all recommended for individuals with this condition. Strength training can also include resistance bands; weight-bearing aerobics includes walking, dancing and stair climbing; and flexibility and balance exercises can include tai chi. Balance is important for those with osteoporosis, since a fall could shatter a weakened bone.

Considerations

While weight-bearing exercise can help slow bone loss and build bone density, you can do other things to help reduce your risk of developing osteoporosis. Obtaining adequate amounts of calcium and vitamin D is important, as calcium helps build bone mass and is better absorbed by the body when accompanied by vitamin D. Talk with your doctor about how much calcium you should be getting daily, and what your risk factors are for osteoporosis and how you can incorporate exercise into your life.

References

Article reviewed by Julie Mendenhall Last updated on: Jun 7, 2011

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