About half of all women over 50, and about one out of every four men, will break a bone because of osteoporosis. Those with osteoporosis often think that exercising will lead to a fracture, but actually osteoporosis can help protect your bones. When you exercise, you not only build muscle and endurance, you also build and maintain the amount and thickness of your bones. This is called “bone mass and density.”
After consulting your doctor about starting an exercise training program, those with osteoporosis should choose the right form of exercise.
- Strength training exercises, especially those for the back
- Weight-bearing aerobic activities
- Flexibility exercises
- Stability and balance exercises
Recommended exercises include
Make sure to avoid high-impact exercises, such as jumping, running or jogging. These activities increase compression in your spine and lower extremities and can lead to fractures in weakened bones. Try to stick to exercises with slow, controlled movements. Also avoid exercises where you bend forward and twist your waist, like touching your toes or doing sit ups. These movements put pressure on your spine.
Also remember that bones need calcium, protein, and vitamin D. This will also help keep your bones stronger.