Osteoporosis is a condition in which the bones become weak and susceptible to fracturing. Preventing and managing osteoporosis requires eating a healthy diet, quitting smoking and getting the right kind of exercise. While it is important to perform exercises to improve posture and balance, you also need weight-bearing ambulatory exercises to stimulate bone growth. Since osteoporosis is a serious condition, it is always best to check with your physician before starting any new exercise program.
Walking
Ambulatory exercises make you move about, as opposed to those that are prescribed for someone who is bedridden or confined to a wheelchair. Your bones are able to respond to exercise by becoming stronger and denser, as long as you make them work to support your weight, according to the National Osteoporosis Foundation. A good weight-bearing exercise for the legs is walking, which can be done anywhere at any time with a good pair of shoes. To vary your workout, try walking up and down hills and alternate between faster and slower speeds.
Dancing
The right type of exercise can slow down bone loss as well as reduce the risk of a fall, reports the International Osteoporosis Foundation. Making your bones support your weight places stress on them, making them stronger. A fun way to get weight-bearing exercise for the legs is to dance. Zumba, line dancing, ballroom dancing, country-western dancing, tap dancing and others all can help to keep your bones healthy. Many community and senior centers offer dance classes that are geared to older exercisers and those with medical concerns.
Tai Chi
If you do not like vigorous exercise or are looking to vary your routine, try tai chi. Tai chi involves slow and graceful movements combined with deep breathing and meditation. While tai chi is not as active as walking or dancing, it may still help to improve bone density, reports the National Center for Complementary and Alternative Medicine. The goal is to look for ambulatory classes where you are standing and bearing weight on your legs, not seated.
Yoga
Yoga, similar to tai chi, offers a gentler approach to exercise, but one large benefit of yoga is there are many postures that require you to bear weight on your hands and arms. Women especially tend to neglect their upper body when exercising, which can lead to a weakening of the bones in the arms and wrists. It is important to find the right class, because, while some poses can help increase bone strength, poses that require you to bend forward or twist are contraindicated for those with osteoporosis, says MayoClinic.com. However, the right poses can strengthen your bones, reduce your risk of a fall, enhance posture and improve muscular strength and flexibility.
References
- National Osteoporosis Foundation: Exercise for Healthy Bones
- International Osteoporosis Foundation: Exercise
- National Center for Complementary and Alternative Medicine: Tai Chi May Help Maintain Bone Mineral Density in Postmenopausal Women
- MayoClinic.com: Exercising with Osteoporosis: Stay Active the Safe Way
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