Osteoporosis can affect people differently based on age, general health, fitness level, and more. However, the one thing that everyone with osteoporosis has in common is a decrease in bone density. Strong bones are naturally dense and do not result in breaks or fractures without a significant amount of force or trauma. With osteoporosis, bone density decreases over time and leads to an increased risk of injury or breaks.
Thankfully, the loss of bone density from osteoporosis is manageable and can even be improved with the right exercise routine. Depending on your circumstances and the severity of your osteoporosis, your exercise timeline will vary. We’ve found that with just 10 minutes per week at OsteoStrong, you’ll be on your way to feeling your best in no time. Our system for skeletal strength conditioning is highly effective for regaining bone mineral density for greater fitness levels and overall health.
Here are a few of the top strong bone density exercise tips that we recommend here at OsteoStrong:
Squats: One of the most commonly used exercises in any fitness program is squats. Squats are an excellent weight-bearing exercise that can be completed in almost any space and will meet you at your personal fitness level. If strength and balance are concerning to you, start slowly and don’t squat too low so that you compromise your stability.
Resistance Bands: Generating a safe amount of resistance while training with osteoporosis can bring about impressive results. In fact, Susie Hathaway explains in her blog “Do Resistance Bands Build Density?” that resistance bands (as reported by Strength Band Training by Phil Page and Todd Ellenbecker) do result in strengthening similar to that of weight training.
Weight Lifting: Osteoporosis commonly makes people hesitant to lift weights, but it is a safe way to improve bone density when done correctly, at the right weight for you, and under professional supervision. Weight training can also manage and reduce chronic pain, improve mobility, and encourage mental clarity.
Jumping: If you and your doctor decide that jumping is safe to add to your routine, be sure not to push yourself too hard or jump in a way that adds stress to your joints. Just a few jumping jacks per day should do the trick!
OsteoStrong in Mercer Island, Washington, can help evaluate and customize a fitness program tailored to your needs. We will work alongside you to ensure that your custom exercise routine addresses your concerns and works towards improving your osteoporosis symptoms. Claim your free session with us today!