Exercising with Osteoporosis

If you’re living with Osteoporosis and avoiding physical activity, we have good news. Exercise reduces your risk not only of falling, but also of fracturing a bone if you do fall. A recent study found that programs of balance, strength, and resistance training reduced the odds of falls resulting in fractures by more than 60%. The Mayo Clinic points out that in addition, exercise can relieve pain, improve balance and address posture.

Individual Needs

There are a variety of exercises that are helpful if you have osteoporosis. Because people suffer from varying degrees of bone density loss, as well as other medical considerations, there is no single, universal program that is ideal for everyone with osteoporosis. Physical exercise must be tailored to each individual’s needs.

Types of Exercises for Osteoporosis

• Weight-bearing exercises
  • Weight-bearing means that your legs and feet support your body’s weight. Exercise examples include walking, hiking, dancing and stair climbing.
• Muscle-strengthening exercises
  • Strength training includes the use of free weights, resistance bands or your own body weight to strengthen all major muscle groups, especially spinal muscles important for posture. Resistance training can also help maintain bone density.
• Flexibility exercises –
  • Having flexible joints helps prevent injury. Examples of flexibility exercise for osteoporosis include yoga and stretching. Try to stretch for a least 5 to 10 minutes after every workout.

The Help You Need

You don’t have to figure out how to develop an exercise routine on your own. A professional trainer can help design an appropriate workout that will be safe and beneficial for your personal situation. Be sure to talk to your doctor before starting any new exercise routine, especially if you know you have bone loss.