Osteoporosis affects more than 10 million people over 50 in the United States, according to the CDC.
It affects more women than men and has been on the rise amongst women, which means it’s something all of us should be paying attention to.
In the video below, we’ll do a series of osteoporosis exercises to help avoid low bone mass and ward off (or even reverse!) the loss of bone mass.
What is Osteoporosis?
Osteoporosis is a condition that weakens bones, making them brittle and more likely to break.
It often develops silently and progressively, especially as we age.
It’s particularly common for postmenopausal women.
Osteoporosis increases the risk of fractures, especially in the hips, spine, and wrists–the joints we need most to function in our daily lives.
It can reduce our mobility, independence, and quality of life, so early prevention and ongoing management are key.
Can You Stop or Reverse Osteoporosis?
While osteoporosis cannot typically be completely reversed, it can be slowed and managed with lifestyle changes, proper nutrition, medications, and exercise, which is what we’re focusing on here.
Weight-bearing and muscle-strengthening activities play a vital role in maintaining bone density and preventing further bone loss.
With a consistent regimen, it is possible to improve bone health, reduce your risk of fractures, and enhance your balance and strength to prevent falls.
What Exercises are Best for Osteoporosis?
Exercise is one of the most effective tools in managing osteoporosis. The following types of exercise are especially beneficial:
Weight-Bearing Activities
These exercises force your body to work against gravity, stimulating bone growth.
Walking, hiking, dancing, and low-impact aerobics are excellent choices.
Aim for at least 30 minutes most days of the week.
Strength Training
Resistance exercises like lifting weights or using resistance bands help build muscle and strengthen bones.
Focus on major muscle groups, especially those that support the spine and hips.
Strength training two to three times a week can significantly support bone health.
Find dozens of this type of workout in the strength section of our fitness library!
Balance and Flexibility Exercises
Improving balance and coordination helps prevent falls.
Tai chi, yoga, and targeted balance exercises enhance stability and flexibility, reducing the likelihood of injury.
Posture Training
Practicing good posture and spinal alignment can protect the spine and reduce the risk of vertebral fractures.
Incorporate exercises that promote core strength and back extension.
Incorporating regular exercise into your routine is a powerful step toward maintaining strong bones, staying active, and preventing the progression of osteoporosis.
So give these exercises a try! Here’s to FEELING GOOD.
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