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The Four Best Exercises for Osteoporosis
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Exercise Prevents Osteoporosis
The word osteoporosis means porous bones. It is the most common type of bone disease and is estimated to affect about one in every five American women over the age of 50. Whether your focus is prevention or coping with osteoporosis, regular exercise boosts peak bone mass, reduces your risk for fractures and helps strengthen your muscles. Consult your physician before beginning an exercise program. Photo: Getty Images
Weight-bearing Exercises
Walking, jogging and playing tennis are three examples of weight-bearing aerobic exercises that slow bone mineral loss. This type of exercise is done on your feet and works your bones and muscles against gravity. Bones build more cells and increase in strength as a result of doing regular weight-bearing exercise. Photo: Getty Images
Strengthening Exercises
Exercising with free weights, using resistance or stretch bands and weight machines, or doing water exercises are forms of strengthening exercises that also slow bone loss. This type of exercise strengthens the muscles and bones in your upper arms and spine. Bone loss increases the risk for compression fractures in the spine. The stooped posture, that is a characteristic sign of osteoporosis, is caused by compression fractures. Photo: Getty Images
Flexibility Exercises
Yogi and tai chi are two examples of flexibility exercises. This type of exercise stretches and elongates your muscles and puts your joints through a full range of motion. The result is improved posture and balance and the prevention of muscle injury. Flexibility exercises should be done gently and slowly. It is advisable to begin your workout with warm up exercises. Photo: Getty Images
Balancing Exercises
Since the risk for fractures is increased with osteoporosis, preventing falls is very important. Doing balancing exercises helps maintain balance, improve coordination and prevent falls. The simplest form of this type of exercise is balancing on one foot or standing up from a sitting position without using your hands. Photo: Getty Images
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