Osteoporosis is a condition that affects the bones. Over time, bones become porous, brittle, and susceptible to fractures. People with osteoporosis may believe that exercising could cause further damage to bones that are already weakened. This is erroneous.
Exercise For Stronger Bones
People who suffer from osteoporosis can actually benefit from weight-bearing exercises. The goal is to carefully strengthen bones by working up to a 30-minute workout of weight-bearing exercise nearly every day.
The type of exercise, amount of time, and intensity should all be monitored by a physician. People with mild osteoporosis may be able to do high-impact workouts, where someone with moderate osteoporosis may need to practice low-impact workouts. Either way, the bones will get stronger and progression of the osteoporosis may lessen.
What Types of Exercises?
People with mild osteoporosis may be able to increase bone density through jogging, aerobics, or gardening. Getting outside and weeding the flower beds or push-mowing the lawn can provide valuable exercise. Playing tennis with a friend or jumping rope alone can boost bone density if it’s done consistently.
Those with moderate to severe osteoporosis may not be able to handle high-impact workouts. The risks of fractures are greater when bones have less density. However, exercise is still necessary to preserve the bones and prevent further damage. Low-impact exercises are a wonderful way to stay healthy and strengthen bones.
Moderate osteoporosis sufferers may still enjoy dancing. Line dance with friends or hit the clubs for a night of beneficial activity. Others who prefer a quieter lifestyle can go for a hike or climb stairs. Exercise doesn’t have to be done in a class. Climbing the stairs instead of taking the elevator is a great way to get a consistent workout.
Even those with severe osteoporosis still have exercise options. Try an elliptical machine. The gliding motion works the muscles and bones without any jarring impacts. Step-aerobics is also a good option. The easiest and probably most beneficial way to work out is simply to take a walk. Walk around the neighborhood or get on the treadmill. Strive to attain 30-minute workouts. Walking is a great weight-bearing, low-impact way to prevent more damage from osteoporosis. Remember – the key is consistency.