Exercising with osteoporosis can feel overwhelming, especially when it comes to figuring out which activities are effective, safe, and comfortable for your body. Although osteoporosis can cause back pain, loss of strength, and brittle bones, there are still many different physical exercise programs to help combat osteoporosis and its symptoms.
At OsteoStrong in Mercer Island, Washington, we work individually with our clients to identify which exercise programs will best meet the needs of each person. We meet them at their current physical activity levels, age, and fitness to curate a program that is safe and effective at treating their symptoms while also improving strength.
Here are a few top effective osteoporosis physical exercises that we recommend for our clients at OsteoStrong:
Strength Training Exercises: Strength training is not only an overall beneficial exercise for your whole body, but it can also help prevent osteoporosis-related fractures, according to WebMD. As you build strength with repetitive but gentle strength training exercises, you will improve your bone health and balance.
Weight-Bearing Aerobic Exercises: Aerobic exercises with osteoporosis involve gentle, low-impact movements. Oftentimes, we recommend completing aerobic exercises on your feet, which allows for the weight of your body to provide the resistance needed to build muscle strength and improve bone density.
Flexibility Exercises: Improving your flexibility is essential to maintaining good balance and a healthy posture. Gentle stretching and low-impact routines such as yoga and Tai Chi are excellent ways to improve flexibility and coordination in those with osteoporosis. However, avoid movements that require a lot of forward folding or bending, as those may increase your risk of a fall.
Stability and Balance Exercises: Accidental falls are a leading cause of fractures in people with osteoporosis. In order to prevent injuries related to accidents, stability and balance exercises are highly recommended. If you’re just starting your exercise program, it is best to hold onto a chair or countertop while working on your balance to prevent falls.
OsteoStrong can help evaluate and customize a fitness program tailored to your needs. If you’re ready to start an osteoporosis-friendly, individualized fitness program alongside trained professionals, schedule a time with us. In just 10 minutes per week, our proven system for skeletal strength conditioning will help increase or regain bone mineral density. No matter your age or fitness level, we promise to work alongside you to safely and effectively improve your osteoporosis symptoms.
Don’t forget to claim your free session today!