Understanding Osteoporosis and the Need to Exercise
Osteoporosis is a common bone disease affecting an estimated 10 million people in the United States aged 50 and older. While the disease is more common in women, it can also occur in men. People with osteoporosis have less bone mass because the bones become more porous (like a sponge).
People with osteoporosis have a higher risk of breaking a bone if they fall or are otherwise injured because their bones are weaker and unable to sustain the same amount of force as healthy bones.
Several medications, including calcium supplements and prescription medications, can help increase bone growth and prevent bone loss in people with osteoporosis.
Exercise is another way to improve bone health and reduce the risk of fractures for people living with osteoporosis. Weight-bearing and resistance training exercises can help build muscle and maintain bone density. These exercises also help with balance, thereby reducing the risk of falling.
Weight Bearing and Resistance Training Exercises for Bone Health
Physical activity is always a great way to maintain and improve your health. Exercise can improve your bone health and muscle strength. Weight-bearing and resistance training exercises for bone health may include home exercises or physical therapy. These exercises place controlled stress on the bone, which stimulates the bone to continue to renew itself.
Your exercise routine for managing osteoporosis will vary depending on your physical ability and the equipment available for you to use. Exercises for bone health do not have to be extremely difficult or high-impact, and they can be performed with or without special exercise equipment. Some of these exercises rely solely on the weight of your own body. Exercises that should be avoided in patients with osteoporosis—particularly with osteoporosis of the lumbar spine—include sit-ups and exercises that involve bending backward (back extensions) or twisting the core.
Best Leg Exercises for Osteoporosis
Walking and climbing stairs are some of the best leg exercises for bone health. Depending on your physical ability, you may also be able to incorporate other weight-bearing exercises, such as squats or lunges, to strengthen your lower extremities. If you have access to equipment, you can use weights, exercise machines or even resistance bands during lower extremity exercises to improve leg muscle strength and bone health.
Best Arm Exercises for Osteoporosis
Some of the best exercises for the arms may include using free weights or machines at the gym. Even lighter weights that are just a few pounds can make a difference, but you may increase the weights beyond ten pounds if you are physically able and your provider approves of doing so. Resistance bands could also be used during arm exercises if they are preferred or more comfortable than using weights.
If you do not have exercise equipment available, you could do push-ups or modified push-ups where you rest on your knees instead of your toes. If you have difficulty getting up and down, performing push-ups using a wall is a great way to build strength in your arms while standing. You can also use common household items, such as large cans of food or bottles of water, as weights during arm exercises.
Exercises for Stability and Flexibility
Improving your balance enhances your stability to prevent falls and lowers your risk of broken bones. There are several balance exercises that you can do at home to help improve your balance, stability and flexibility, including:
- Stretching
- Tai chi
- Yoga
Group tai chi and yoga classes may be available in your community, or you can follow along with videos at home.
Your doctor may also recommend physical therapy for gait and balance training, particularly if you experienced a fall within the last year. A physical therapist may recommend exercises such as balancing on a wobble board or other muscle-strengthening exercises to improve your balance.
Listen to a Podcast
Osteoporosis is a disease where the bones become brittle and weak, which makes them easier to break. Did you know there are ways to prevent weakening and increase bone strength? Dr. Natalie Chilaka, an osteoporosis expert who heads up the Osteoporosis Clinic at UM Baltimore Washington Medical Center, talks about who is most at risk for this disease, ways to prevent it and how you can improve your bone health. Listen online or below.
More to Read
- What You Need to Know About Osteoporosis
- Calcium Supplements for Osteoporosis
- Strength Training for Women in Your 20s, 30s and Beyond
- Tips for Reducing the Risk of Hip Fractures
Medically reviewed by Natalie Chilaka, MD.
