Regular exercise is beneficial for your overall health, but completing the right exercises for your age, activity level, and health conditions are essential. This is especially true for those who have been diagnosed with osteoporosis, a condition that weakens bones and makes people more prone to breaks and fractures.
It can be daunting to start a new exercise program with osteoporosis because of the fear of breaks and sprains from physical activity. However, many different exercises can be completed safely with osteoporosis, and can be adjusted to meet you at your personal activity level. With consistency and a customized set of exercises, these movements can even improve bone density and mobility.
Here are four safe and effective exercises for osteoporosis that can be completed in the comfort of your home:
Walking: Don’t underestimate the power of a good walk! Walking is a low-impact exercise that is shown to improve bone mineral density. As you become stronger following a regular walking routine, consider upping the intensity level of your walks with weighted vests (greater than 20 pounds is ideal).
Jogging: If your doctor or physical therapist confirms that you are in the beginning stages of osteoporosis or your case is mild, you may be able to expand your exercise routine to include higher impact activities. Jogging is a great higher impact exercise that builds strength in your legs and core, improving balance and posture.
Hiking: Hiking is a customizable workout depending on the location, length, incline, etc. Not only is hiking great for cardiovascular and muscular health, but it is also beneficial for mental health. Spending time outdoors is proven to improve mood, according to a study from Stanford University in 2015.
Dancing: Another fun exercise for osteoporosis is one that you can do in the comfort of your home: Dancing! Put on your favorite music and dance around for a low-impact cardio exercise. Or, consider joining a new class or dance group to get your steps in while also improving your osteoporosis symptoms. Make sure that you don’t push yourself too hard, though, and stay within a comfortable range.
At OsteoStrong in Mercer Island, Washington, our team of experts can help evaluate your fitness level and customize an exercise program tailored to your needs. In just 10 minutes per week with one of our team members, 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!