Exercise can help prevent osteoporosis by increasing bone density and strength, reducing the risk of fractures. When you do weight-bearing activities, such as walking, running, dancing, or resistance training exercises that target major muscle groups, you place stress on your bones, which triggers the body to create more bone cells. This process helps increase bone density and strength, making the bones less likely to fracture.
As we get older, we can sometimes lose muscle mass, leading to weakness and instability. By incorporating exercises that target major muscle groups, we can help maintain muscle mass and improve overall strength and balance. Additionally, exercise can help improve balance and coordination and strengthen muscles, reducing the risk of falls and fractures.
It’s important to understand that not all types of exercise are equally effective for preventing osteoporosis. Weight-bearing and resistance training exercises targeting major muscle groups can help to improve bone density and strength. Additionally, starting with a safe and appropriate routine for your individual needs is essential. It is best to gradually increase the intensity and duration of your workouts over time. Remember that it is always important to talk to your primary care doctor before starting a new workout routine to ensure that it is appropriate and safe for your needs.
The following includes some examples of exercises that can help prevent osteoporosis.
Weight-bearing exercises for osteoporosis
Weight-bearing exercises require your bones to support your body weight. Examples of weight-bearing activities that are effective for osteoporosis include:
- Walking: A very low-impact weight-bearing exercise that is easy and can be done almost anywhere, walking is an exercise enjoyed by many. It can help improve bone density in the hips and spine.
- Running: Running is a high-impact weight-bearing exercise that can help improve hip, leg, and spine bone density. It can be done outdoors or on a treadmill and can be modified to suit your fitness level.
- Jumping rope: Jumping rope is a high-impact weight-bearing exercise that can help improve bone density in the legs.
These exercises help improve bone density and strength by putting stress on your bones.
Strength training exercises for osteoporosis
Strength training exercises can also be practical for improving bone health. Increasing muscle strength can help support your bones. If you want to help to reduce the risk of fractures and falls, strength training is important. Examples of strength training exercises for osteoporosis include:
- Squats: Squats are an exercise that targets the legs, hips, and glutes. They can help build bone density in the hips and spine.
- Lunges: Lunges target the legs, hips, and glutes. They can help build bone density in the hips and spine.
- Deadlifts: Deadlifts target the legs, hips, back, and core. They can help build bone density in the spine.
- Chest press: The chest press targets the shoulders, chest, and triceps. It can help build bone density in the arms and shoulders.
- Overhead press: The overhead press targets the shoulders and triceps. It can help build bone density in the arms and shoulders.
- Dumbbell rows: Dumbbell rows are an isolation exercise that targets the back and biceps. They can help build bone density in the spine and arms.
- Bicep curls: Bicep curls target the biceps and can help build bone density in the arms.
When performing strength training exercises to fight osteoporosis, starting with a weight appropriate for your fitness level and using the proper form is essential. It is also important to gradually increase the weight over time as you get stronger.
Additional exercises for osteoporosis
In addition to weight-bearing and strength training exercises, other exercises can reduce the risk of fractures and improve bone health. These include:
- Balance exercises: Improving your balance can help reduce the risk of falls. Examples of balance exercises include something as simple as standing on one foot and Tai Chi.
- Yoga: Certain yoga poses can help improve bone density and strength. Examples include Warrior II, Triangle pose, and Tree pose.
- Pilates: Pilates exercises can help improve posture, balance, and muscle strength. Examples of Pilates exercises for osteoporosis include the pelvic tilt and the spine stretch.
By incorporating weight-bearing exercises, strength training exercises, and other exercises into your routine, you can help reduce the risk of fractures associated with osteoporosis and maintain bone health. Remember, before starting any new exercise routine; it’s essential to consult with a healthcare professional. They can help you create a safe and effective plan for your needs.
If you are struggling with osteoporosis get in touch with our team at Kellie Middleton MD. We can provide you with multiple exercises to maintain bone health and more. To book your first consultation at our Atlanta office, give us a call at 770-509-4030 or fill out our contact forms here.