Exercise is important for everyone – even for people diagnosed with osteoporosis. In fact, exercise may be more important for people with osteoporosis than those unaffected by this condition. Why? Exercise helps to build bone density and preserve the bone density that’s already present. As little as thirty minutes of exercise most days of the week can go far towards reducing further bone loss as well as provide the other health benefits exercise offers. To exercise with osteoporosis, what type of routine should you choose?

To exercise with osteoporosis, you’ll want to do a combination of three types of exercise – strength training, aerobic, and flexibility exercises. All of these forms of exercise are helpful for building bone mass. These exercises don’t all have to be done on the same day. You can do strength training and flexibility one day followed by aerobic exercise the next – alternating back and forth.

Aerobic

Aerobic exercise is not only good for the heart, but if you choose a weight bearing aerobic exercise; you’ll also improve bone density. Some good choices are fast walking, stair climbing, and low impact aerobics. It’s important to avoid high impact activities such as running, jogging, or jump roping which can increase the risk of stress fractures. Always see your doctor before beginning any type of exercise program if you’ve been diagnosed with osteoporosis. Once you’ve received medical clearance and have chosen your activity, shoot for thirty to forty minutes three to four times per week. To reduce boredom, you may want to alternate walking with stair climbing or low impact aerobics.

Strength Training

Strength training is particularly important if you have osteoporosis. Why? Strength training that targets the back muscles not only helps to build bone density, but also gives the spine additional support and protection against compression fractures which are so common in people with osteoporosis. The best plan is to do an all-over strength training workout using weights or resistance bands for added resistance. There are certain exercises people with osteoporosis shouldn’t do because they put undue stress on the spine. These include exercises that involve bending over holding weights. For safety purposes, it’s best to have a strength training plan designed by a personal trainer who’s knowledgeable about osteoporosis.

Flexibility Exercises

Flexibility exercises are important for building better posture and maintaining good spine alignment. Talk to your doctor about what flexibility exercises are best for your particular situation. Some flexibility exercises such as certain yoga poses aren’t good because they put too much strain on the spine.

The bottom line? It’s important to exercise with osteoporosis to preserve bone density and to build stronger muscles to better protect the hips, spine, and extremities. To avoid injury, talk to your doctor first and make sure you do it safely.

Filed under: Fitness

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