Exercise For OsteoporosisThe best exercise for osteoporosis is any weight-bearing exercise. Another very effective and safe exercise for osteoporosis is just to walk daily. It would be most beneficial to walk where you have some up hill/down hill or stair steps to climb.
It is estimated that 25 million Americans have osteoporosis, a disease which causes massive bone loss resulting in over a million bone fractures a year. These fractures occur mostly in the hips, back, or wrists. If it's been officially confirmed that you have this disease then you will want to pay special attention to your workout program and avoid certain moves and situations such as sudden jarring movements. Also avoid twisting the spine, bending forward at the hips, and any other activity that puts you in a high "fall risk" category.
Osteoporosis sets in slowly. Most of us start out in life with strong, dense bones and then after the age of 35 most people start to lose 1/2 to 1 percent each year until the age of 70 at which it then slows back tp 1/2 percent loss each year. If you exercise regularly and make sure you are getting enough calcium and vitamin D you can slow down the bone loss by 50 percent. That's huge! Strength training is essential for preventing or managing osteoporosis. It would be best to work with a personal trainer who is competent and will assist you with with an upper and lower body workout using resistance bands and later progressing to weights. Although very effective, strength training alone cannot stop bone loss. You should incorporate aerobic exercise such as walking or jogging. Avoid cycling or swimming as part of a regular routine because these exercises support your body weight.Having to support your own body weight is key as this forces your bones to build themselves up. No Bones About ItThis increases impact forces through the legs. Any weight bearing will strengthen bone density as it causes them to work harder and as a result build themselves up. Be careful and avoid too much jarring. This type of walking routine can also be done on a treadmill using the incline feature.
Strong muscles and strong bones are so happy together. The more weight you are able to lift, the more stress you can put on your bones and this is what stimultes them to bone up and get strong!
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