Taking steps to prevent osteoporosis can help you avoid bone fractures and back problems later in life. Osteoporosis prevention relies on a three-pronged approach of exercise, proper nutrition, and – when appropriate – medication. But what if you already have osteoporosis? Is it safe to exercise or should you limit your activity? Johns Hopkins provides advice.
Contrary to what you might believe, most people with osteoporosis should actually do more physical activity, not less.
Physical activity places an increased "load" or force, on bones. Bones respond by increasing in density. It’s important to maintain a load on your bones to build up your bone density if you have osteoporosis. That usually requires you to exercise at a moderate intensity for at least six months. Any gains in bone density will be lost if you stop working out.
Your workout should consist of weight-bearing exercises, such as walking, stair climbing, jogging, dancing, plus strength training using lightweight dumbbells, resistance bands, or exercise machines. Before you start any exercise program, however, particularly if you are frail or have had a fracture, ask your osteoporosis doctor or physical therapist about the correct way to perform the exercises, and don’t overdo it.
Also, the National Osteoporosis Foundation sells an exercise video titled “Be BoneWise -- Exercise,” which demonstrates routines designed specifically for people with osteoporosis. The exercises avoid movements that could be unsafe, such as twisting the spine or bending forward from the waist. Go to www.nofstore.org for more information.
