Exercise and Osteoporosis
Exercises for Osteoporosis
You might think that exercising when you have osteoporosis could increase the possibility that you might break a bone. In fact, doctors recommend that you exercise even if you already have osteoporosis. If done carefully, focusing on exercises for osteoporosis can reduce additional bone loss, improve your ability to carry out daily activities, improve posture, reduce the risk of falling and lessen pain. Be sure to talk with your doctor before starting an exercise program to make sure it is appropriate for you.
Three types of exercises for osteoporosis that are recommended: strength training exercises, weight-bearing aerobic exercises and flexibility exercises. Strength training exercises for the back can strengthen back muscles, improve posture and improve bone density in the spine. These exercises involve the use of free weights, weight machines, resistance bands and water exercises. Weight-bearing aerobic exercises include walking, low-impact aerobics, working out on elliptical machines, stair climbing and gardening. Flexibility exercises increase your ability to move your joints and increases their range of motion. These exercises can improve your balance and reduce your risk of falling. They can also improve your posture. You may want to use a personal trainer to help you design a program. Be sure you talk with your doctor about any exercise program you decide on to make sure it's appropriate for you.
Is Yoga Helpful?
Yoga can help strengthen back muscles, improve posture and balance and reduce the risk of falling. If you have osteoporosis, it is important to avoid certain movements though. Avoid bending forward from the waist. This movement could cause spinal fractures. Avoid hunching your back and twisting your spine. Do not place weight directly on your neck, for example, by doing a headstand or shoulder stand. If you are considering starting yoga classes and have osteoporosis or osteopenia, talk to your doctor first and be sure that the yoga instructor is aware of your condition.