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Types of exercises for osteoporosis management
Living with osteoporosis can be difficult and can restrict aspects of life, but with exercise this is not the case. There are many forms of exercise that are perfectly safe and beneficial for you, to keep you fit but also to help maintain your bone strength. The correct exercises can help to improve muscle strength, endurance, improve your balance, help to reduce your risk of falling and breaking bones, and most importantly help to keep you independent. Exercising with osteoporosis means finding the safest, most enjoyable activity for you, there is no one-size-fits-all prescription.
Before you start any exercise program, you must consult your doctor. You may be asked to avoid certain exercises depending on your condition. Some tests may also have to be conducted to know what is most beneficial to you, these tests may include, bone density measurements and fitness assessments.
Treating osteoporosis means stopping bone loss and rebuilding bone density to prevent breakages. There are two types of osteoporosis exercises. These are both important for building and maintaining bone density, weight-bearing and muscle-strengthening exercises.
Weight-bearing Exercises include:
- Walking
- Dancing
- Low-impact aerobics
- Elliptical training machines
- Stair climbing
Muscle strengthening exercises include:
- Weight training – low impact
- Swimming
What exercises to avoid when diagnosed with osteoporosis?
Osteoporosis can cause major changes in your body; therefore, you must refrain from any exercise that may cause more long-lasting damage. High-impact exercises are your worst enemy, so you should avoid these completely. This includes running, jumping, and any form of rapid movement. Participating in these forms of exercise leaves you with an increased risk of fractures and breakages.
