Show Me Your Muscles: Osteoporosis Exercises

It's Never Too Late to Start Exercising! 

Why Do I Need to Exercise?

Exercise is important for healthy and strong bones, especially for those struggling with osteoporosis. No matter what your past and current relationship with exercise looks like, it's never too late to begin an exercise program for bone maintenance.

Let's begin by discrediting a widespread myth: exercise increases one's risk of bone injury. That is false; a well-designed exercise program can help prevent falls and therefore, potential fractures. Exercising comes with a decreased risk of injury because it strengthens bones and muscles, and improves balance, coordination, and flexibility.

What Types of Exercises Should I Do?
According to the National Osteoporosis Foundation, the best exercises for building and maintaining bone density are:

1. Weight bearing exercises such as walking, that make you fight gravity to stand upright (as illustrated in the picture below)

2. Muscle strengthening exercises such as weight lifting, that push you to again work against gravity while sitting or standing (as illustrated in the picture below)

3. Nonimpact activities, such as balance and posture exercises (as seen in the picture below)

How Do I Know If an Exercise Is Safe for Me? 

Unfortunately, there is no single exercise program that meets the needs of all osteoporosis patients. Experts agree that supervised weight-bearing exercise and strength training is safe and effective. Before beginning any exercise program however, it is important that you speak with your doctor to evaluate specifically, what exercises are safe for you. Your doctor should assess your:

• Risk of fracture
• Muscle strength
• Range of motion
• Level of physical activity
• Fitness level
• Balance 
• Gait, or manner of walking
• Other conditions that may affect your ability to exercise such as obesity or high blood pressure 

The safest route to stay in the clear of injuries is to begin an exercise regimen of low-impact, weight-bearing exercises such as an elliptical or stair-step machine. You can begin your routine with 30 minutes of exercise per day on most days of the week, while gradually increasing your time and level of intensity.

Now that you know the benefits of exercise and types of exercise to consider, it is time for you to meet with your doctor for a medical evaluation. Your doctor can tailor a program perfect for you and your bones. Happy exercising!

Feedback

As always, if you have any questions or concerns regarding the content of this post, please feel free to leave a comment below. Additionally, if you have already started an exercise regimen and would like to offer advice to other readers, tell us in a comment.