1. Plan and Perform Your Exercise Routine
Just because you have osteoporosis doesn't mean you can't be physically active. Indeed, certain exercises help to treat pain and are necessary to maintain bone density and prevent further loss. Simple, enjoyable weight-bearing movement strengthens bones in the lower body through regular use. Patients can select an activity and schedule it into their lives in order to manage the progression of osteoporosis. Doctors recommend 30 to 45 minutes of exertion, at least three times a week.
What's your pleasure? Patients can choose from low-impact aerobics, ballet, ballroom dancing, gardening or equivalents. When you select the sport or activity you like, it's easy to get motivated. If you're a novice, take a class. Enlist a friend to join you and encourage each other. You can also make walking your primary or secondary exercise. Those with poor bone density should stay away from high-impact sports, such as golf and tennis.
Keep at it. Good intentions are a start, but healthy habits should become second nature. Exercising with a partner holds you both accountable and makes you focus on how well you stick to the routine. It is your ongoing vigilance that helps you to manage your disease.
2. Combine Weight-Bearing and Resistance Exercises
Weight-bearing exercises for the hips, legs and lumbar region should be paired with strength training for total body coverage. Because osteoporosis can affect the upper spine and wrists in addition to the lower body, these areas should be treated as well. Extreme workouts are not the goal here. Upper body resistance training with free weights, weight machines, or rubber banding should be performed within your physical limits.
3. Combine Weight-Bearing Exercise With Stretching
The ability to practice regular weight-bearing activity hinges on keeping the muscles healthy and flexible. Stretching mitigates the effects of exertion on the body by making the muscles more pliable and releasing toxins. Use a regimen of gentle stretching before and after weight-bearing exercise to help muscles prepare for and recover from healthy stress. This routine has the added benefit of easing any physical pain caused by osteoporosis.
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