Osteopenia is not osteoporosis, but it is a condition in which the bones have lost density and are weakened, which can lead to osteoporosis. This is determined by a test called a DXA scan, which your doctor can order if she deems it necessary. Weight-bearing exercises like walking or jogging can help increase your bone strength, but check with your doctor before starting a jogging regimen to see if it is appropriate for you to do. Regular bone density scans can help you monitor your osteopenia and help determine whether further treatment like medication is necessary.
Step 1
Choose a well-made pair of running shoes. You may want to select a pair with extra cushioning or buy a pair of cushioned insoles to support your joints. Go shoe shopping in the afternoon or evening, after your feet have swelled during the day, for the most accurate fit.
Step 2
Jog several times a week to help build your bone density if you have osteopenia. Harvard Health Publications recommends weight-bearing exercise for at least 30 minutes most days of the week to help increase bone density.
Step 3
Find surfaces like a trail or packed dirt to run on instead of concrete if you are worried about the stress on your knees and joints. These surfaces tend to be a little softer and easier on the legs. Running tracks or treadmills typically have a little more give than concrete as well.
Step 4
Participate in water jogging, with your doctor's permission, if you have a fracture due to osteopenia. This helps minimize impact on your bones and joints but still lets you get exercise.
Tips and Warnings
- Take calcium and vitamin D supplements regularly to help strengthen your bones and reduce the risk of developing osteoporosis. Smoking and drinking large amounts of alcohol can also weaken your bones, so avoid consuming these substances.
- Before starting a jogging routine, ask your doctor whether it is safe for you to start this activity if you have osteopenia, to avoid injury and fractures.
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