Osteoporosis is a condition that affects the bones, making them weak and more susceptible to fractures which can severely impact your mobility and independence. It is caused by a loss of bone density, which can occur as a natural part of aging or as a result of certain medical conditions or lifestyle factors. Osteoporosis can lead to serious health complications, such as fractures in the hip, spine, and wrist, and it is more common in older adults, especially postmenopausal women. It’s often referred to as a “silent disease” because it can progress without any symptoms until a fracture occurs.
Our team at OsteoStrong has put together a few of the best exercises to strengthen bones and keep you healthy:
Strength Training
Low impact strength training is a proven and effective exercise for individuals with osteoporosis as it helps to improve bone density, reduce the risk of fractures, and strengthen your muscles. It involves using resistance, such as weight machines, resistance bands, or free weights, to work the muscles and bones. Regular strength training, combined with other exercises such as weight-bearing and balance exercises, can help to improve overall bone health and reduce the risk of injury.
Resistance Band Training
Resistance band training is an effective and convenient way for individuals with osteoporosis to improve their strength and bone density. The bands, which come in varying levels of resistance, provide a form of resistance training that is low impact and easy on the joints. This makes them a great option for seniors or those with osteoporosis who may not be able to participate in more high-impact forms of strength training. Resistance band exercises can target various muscle groups such as the upper body, lower body, and core, and can be done seated or standing while at home.
Aerobics
Weight bearing aerobic exercises are another option for improving cardiovascular health, increasing endurance and muscle strength, and helping with weight management. Some examples of aerobic exercises that can benefit those with osteoporosis include brisk walking, cycling, swimming, and dancing. These exercises help to increase blood flow, which can stimulate bone growth and reduce the risk of fractures. Additionally, regular aerobic exercise can also help to improve overall balance and coordination and reduce the risk of falls in older adults.
Yoga
Another useful addition to your osteoporosis treatment plan can be yoga. Gentle exercise like yoga can help to improve balance, flexibility, and muscle strength, which are all important for maintaining bone health. Yoga poses that focus on building strength and stability, such as the warrior pose or the chair pose, can be particularly beneficial for individuals with osteoporosis. Additionally, yoga’s focus on breathing and relaxation can also help to reduce stress, which can overall enhance your mental well being. It is important for those with osteoporosis to consult with a specialist before starting a yoga practice, as certain poses may need to be modified or avoided to prevent injury.
Although there are quite a few exercises one can perform on their own to manage osteoporosis, our team at Osteostrong can help develop a customized fitness program tailored specifically to your needs. This can accelerate recovery and help strengthen your bones faster. Our specialists at Osteostrong have helped many other patients in the Seattle area improve their osteoporosis and in the process, regain their confidence and live a lifestyle free from fears of fractures. Claim your free session today!