Osteoporosis is a major cause of disability in older adults. It is a bone-weakening disorder, which often results in fractures in the hip and spine. These fractures can impair or completely disrupt mobility, causing older adults to lose their independence. Exercise is one way to help mitigate your risk of these life-altering injuries. There are many effective exercises to help treat Osteoporosis. Here at OsteoStrong we believe exercises can be incorporated into a healthy lifestyle activity. Here are some of the best exercise for osteoporosis that you can easily incorporate into your routine.
Walking : As little as three to five miles a week total of walking can help you build your bone health. Experts recommend at least half an hour of moderate to vigorous exercise five times a week for general health. If you can perform forty-five minutes to an hour of vigorous exercise it is even better. So if you’re feeling good with walking, push it a little to a faster walk, add waits or even jog!
Hiking : If you’re ready for the next level- take a hike! Yes. We are blessed with so much accessible hiking for a variety of skill levels all around us in the Pacific Northwest. Hiking with friends or family is a great bone-strengthening exercise that doesn’t feel like exercising. IT is also a good chance to get outdoors. Just grab a friend, some good shoes, water and hop in the car. It’s that easy to get started.
Dancing : Dancing is one of the most effective exercises to reduce the risk of osteoporosis in older adults. It’s true! Dancing is highly osteogenic, which means a high capacity to build bone mass, a major contributing factor to avoiding osteoporosis. So put on those dancing shoes, find a local dance class or open floor time at a dance studio and get dancing.
Yoga : Practicing yoga can increase bone density if done consistently and properly. This exercise also improves balance and flexibility. Those skills can prevent falls and therefore prevent fractures which become common in adults with osteoporosis. Under the watchful eye of a trained professional, yoga can be done safely and effectively. Not to mention it feels great!
If you have osteoporosis, start by asking your doctor which activities are safe for you. Your doctor may not be aware of our program, so make sure to let them know about us if you are interested in giving us a try. OsteoStrong coaches can help evaluate and customize an Osteoporosis Workout tailored to your needs. If you are local to the Seattle, WA area, our OsteoStrong center here on Mercer Island can help evaluate and customize a fitness program tailored to your needs. In as little as 10 minutes per week with one of our coaches, you will be on your way to improving your osteoporosis symptoms through the strengthening of your bone density and muscles.
Claim your free session with us today!