Exercise and Osteoporosis
Keep Bones Fit At Any Age
If you want to keep your bones healthy, then get moving, research shows. That’s because as your hair starts to gray and the skin starts to wrinkle, your bones also start losing mass. Osteoporosis is a major cause of disability in older people, resulting in the density and quality of bones being reduced, leading to a weakened skeleton and increased risk of fracture. As many as one-third of women and one in five men over 50 suffer from the condition.
In an International Osteoporosis Foundation report entitled "Move it or Lose it," experts contend that in laying down the bone foundation which serves for a lifetime, exercise is just as important as diet. Bone is living tissue that responds to exercise by becoming stronger. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you place demands on it (University of Arizona College of Public Health, 2005).
The more bone mass you build before age 25 or 30, the better protected you will be against fractures during the years of gradual bone loss. So for those who have been actively involved in an exercise regimen for some time, you’ll be well protected.
What about those who have been inactive? Don’t sweat it. It's never too late to start exercising even when the pace of bone loss really picks up. Exercise increases your muscle strength, improves your balance and helps you avoid falls. And crucially, later on in life, it still aids in maintaining bone density.
Choosing The Right Form of Exercise
Three types of activities are often recommended for people with osteoporosis:
Strength training, which includes free weights, weight machines, body-weight training, resistance bands or water exercises.
Weight-bearing aerobic activities, which include walking, dancing, and low-impact aerobics.
Flexibility exercises, which help increase the mobility of joints, prevent muscle injury and improve posture.
Swimming and water aerobics don't have the impact your bones need to slow mineral loss. However, they are useful in cases of extreme osteoporosis or during rehabilitation following a fracture.
If you have osteoporosis, avoid high-impact exercises, such as jumping, running or jogging, and any which cause you to bend forward and twist your waist, such as touching your toes, doing sit-ups or using a rowing machine. This may also include golf, tennis, bowling and some yoga poses, as they increase compression in the spine and lower extremities and can lead to fractures in weakened bones.
But don’t let fear of fractures keep you from having fun and being active. Exercise in a slow and controlled manner, and always consult a professional trainer or physiotherapist before starting any exercise program for osteoporosis. You may need a bone density test and a fitness assessment first.