Osteoporosis, a condition characterised by reduced bone mineral density and increased fracture risk, affects millions globally. While it's more prevalent in older adults, particularly postmenopausal women, maintaining bone health is crucial throughout life.
Although medication and healthy nutrition are essential in treating osteoporosis, regular exercise is also important. Exercise strengthens bones and enhances balance and coordination, reducing the incidence of falls and fractures. Resistance training, flexibility exercises, and mild weight-bearing activities are some options you can include in your routine.
This blog post explores six of the most effective exercises for osteoporosis or those seeking to prevent bone loss. Incorporating these into the osteoporosis exercise plan allows you to build stronger bones, improve balance and coordination, and reduce the risk of osteoporosis-related fractures. Continue reading to know more!
Table Of Contents
1. What Is The Best Exercise For Osteoporosis?
2. How Long Does It Take To Increase Bone Density With Exercise?
3. Can You Reverse Osteoporosis With Exercise?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
What Is The Best Exercise For Osteoporosis?
Before knowing about exercises for osteoporosis, it’s important to keep in mind that any new routine with a health condition must first be done under the supervision of a healthcare professional. Now, let’s have a look at the best exercises for osteoporosis that you can indulge in:
1. Weight-Bearing Exercises
These activities, like walking, running, and dancing, force your body to work against gravity. This stimulates bone cells, promoting bone growth and increased bone mineral density.
2. Strength Training
Strength training exercises in your program can include strengthening your bones and muscle gain. Building strong muscles is crucial for supporting and protecting your bones. Exercises that target major muscle groups like legs, hips, back, and arms using weights, bands, or bodyweight resistance (squats, lunges, leg presses) create stronger muscles, reducing the stress placed on bones.
3. Yoga And Pilates
While low-impact, these exercises focus on strength, flexibility, and balance – all essential for maintaining good bone health. Yoga poses that require holding your body weight (Downward-Facing Dog, Tree Pose, Warrior) and Pilates exercises like leg raises and bridges challenge your muscles and improve core stability, which helps maintain proper posture and reduces the risk of falls that can lead to fractures.
4. Tai Chi
This traditional Chinese martial art enhances balance and coordination while fostering relaxation through deep breathing and quiet meditation. Research shows that Tai Chi can reduce the risk of falls in older people and increase bone density, making it practical for people with osteoporosis.
5. Swimming And Water Aerobics
The benefits of aqua aerobics and swimming offer a gentle yet effective cardiovascular workout without putting stress on your joints. The buoyancy of water reduces the impact on your bones. It allows for pain-free exercise, making it suitable for osteoporosis patients who might experience discomfort with land-based activities.
6. Balance And Stability Exercises
Activities like standing on one leg, walking heel-to-toe, or using a balance board improve proprioception (your body's awareness of its position in space) and coordination. This can significantly reduce the risk of falls, a major cause of fractures in individuals with osteoporosis.
Also Read: 10 Cervical Strengthening Exercises For Neck Stability And Flexibility
How Long Does It Take To Increase Bone Density With Exercise?
The time required to build bone density through exercise varies with age, bone health, and the type and intensity of exercise. Generally speaking, significant improvements in bone density can be seen with six months to a year of continued training. However, the importance of bone density is usually long-term and requires many years of exercise. Long-term bone health and density maintenance requires a balanced diet and consistent exercise.
Can You Reverse Osteoporosis With Exercise?
Although exercise can increase bone density and strength, it cannot reverse osteoporosis. However, weight training, strength training, and balance exercises can improve the quality of life of osteoporosis patients by slowing bone loss, reducing the risk of osteoporosis, and improving overall bone health.
Also Read: Explore Top 5 Strengthening Of Knee Exercises With Targeted Muscles!
Expert’s Advice
I recommend a combination of weights and exercises to people with osteoporosis to strengthen their bones while ensuring they get enough calcium and vitamin D to support healthy bones. While weight training is excellent, starting slowly and gradually increasing intensity is crucial to avoid injuries.
Health Expert
Akshata Gandevikar
The Final Say
By incorporating these six exercises – weight-bearing activities, strength training, yoga/Pilates, Tai Chi, water exercises, and balance exercises – into a regular routine, you can take charge of your bone health. Remember, consistency is key! Aim for regular exercise most days of the week to maximise the benefits and build stronger, healthier bones.
FAQs
1. What are the best exercises for osteoporosis to strengthen bones?
The best bone-strengthening exercises are:
- Stair climbing
- Brisk walking
- Dancing
2. How do bone-strengthening exercises benefit individuals with osteoporosis?
Bone-strengthening exercises help improve bone density and reduce the risk of fractures in individuals with osteoporosis.
3. What is the relationship between osteoporosis and exercise?
Exercise helps improve bone density and strength, reducing the risk of fractures and managing osteoporosis.
4. What are some recommended workouts specifically designed for osteoporosis management?
The best exercises for osteoporosis are:
- Hamstring stretch
- Calf stretch
- Shoulder stretch
- Yoga
- Strength exercises
References
- https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis-and-exercise
- https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/
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