Osteoporosis is a condition caused by the loss of calcium and other minerals from one’s bones. This in turn causes one’s bones to be brittle and susceptible to fracture. Due to hormonal changes that occur during menopause, women are typically more likely than men to develop osteoporosis.
While good dining habits (including a calcium-rich diet) and regular exercise can help reduce the risk of osteoporosis, individuals who have already developed osteoporosis can also benefit from exercise. A sedentary lifestyle can speed up the decrease of bone mass, whereas regular exercise counters the rate of bone loss. Many bone fractures also occur due to falls, which can be prevented by regular exercise, which improves balance and builds muscle strength. Here, we discuss the benefits of exercise for those with osteoporosis, and list osteoporosis exercises that you can do to help mitigate the condition.
Benefits of Exercise for Those with Osteoporosis
If you have osteoporosis, exercise can help you:
- Improve your physical fitness level
- Improve your reaction time, muscle strength and mobility
- Build a better sense of coordination and balance
- Improve your vitality and mood
- Reduce your bone loss and
- Conserve your remaining bone tissue
Before You Start Exercising
Before you embark on any exercise programs, it is best to discuss your plans with a doctor, physiotherapist or a healthcare professional. Together, you should assess a variety of factors, including:
- How advanced your osteoporosis is
- Your age
- Your existing fitness level
- Any other medical conditions you may have
Recommended Exercises
For those with osteoporosis, the following exercises are recommended:
- Weight-bearing exercises, such as dancing
- Resistance training that utilizes free weights such as resistance bands, dumbbells, or body-weight resistance training
- Exercises like tai chi, which improve balance, posture and body strength
Water-Based Exercises
Water-based exercises such as aqua aerobics or swimming are not considered weight-bearing exercises, as the buoyancy of water counteracts your weight. They are still good options to help you improve your muscle strength and cardiovascular fitness, and those with severe osteoporosis may prefer water-based exercises if they are at high risk of bone fracture.
Walking and Osteoporosis
While walking is a weight-bearing exercise, it does not significantly improve muscle strength, balance, fitness or bone health, unless it is carried out at a high intensity over a long duration, or over challenging terrain. Still, if you are starting out on a regular exercise routine, walking is a good way to introduce some physical activity into your day.
What Exercises Should You Avoid?
It is best to avoid exercises that:
- Involves loaded forward flexion of your spine (such as sit-ups)
- Increase your fall risk
- Involves sudden, harsh movement (unless this is part of a progressive program and introduced gradually, ideally with someone to spot you)
- Requires twisting motions, such as golf swings
How Much Exercise Do You Need?
While this depends on you, your comfort level, and professional advice, guidelines suggest 45 minutes to an hour of aerobic activity 2 to 3 times a week, resistance training twice or thrice a week and regular balance exercises. Stretching exercises that promote flexibility are also encouraged, and exercises should be continued over the long term. When it comes to health and wellness, consistency is key.
