Exercise for Osteoporosis
Exercise is important for the development and maintenance of healthy bones at any point in life.
Weight-bearing exercises and strength training help osteoporosis sufferers with bone building. Balance and flexibility are also important to consider when devising any exercise program.
Are you concerned that you may be at risk for osteoporosis?
Weight-Bearing Exercises
Weight-bearing exercises are those done staying upright so that your feet and legs support your weight. The term “weight-bearing” should not be confused with lifting weights (known as strength training)
Weight-bearing exercises can include:
- Low-impact aerobics
- Walking/hiking
- Elliptical training
- Using a stair-step machine
Muscle Strengthening Exercises
Strength and resistance exercises include activities where you move your body, a weight or some other resistance against gravity. Examples of these types of exercises include:
- Functional movements, such as standing and rising up on your toe
- Lifting weights
- Using elastic exercise bands
- Using weight machines
Posture & Balance Exercises
Postural and balance exercises help to improve movement in everyday activities, increase muscle strength and decrease the risk of falls and broken bones.
Balance exercises that help strengthen leg muscles and challenge your balance can decrease your risk of falls. These types of balance exercises can include:
- Tai Chi
- Standing on one leg
- Dancing
- Marching in place
- Standing on tiptoes
Improving Posture
Posture exercises reduce rounded or “sloping” shoulders, and can help decrease the risk of fractures, especially in the spine.
To keep proper alignment, avoid the following positions or movements:
Slumped
Posture
Bending Forward
From Waist
Twisting
Your Spine
Overextending
Your Reach
Heavy
Lifting