Exercise and Bone Strength- Preventing and Managing Osteoporosis

Posted by Lauren Higgins on Tuesday, June 18, 2024

Mistakenly, many people think of bones as a static thing, but they are a living, changing organ that is constantly remodeling. If you have gotten the life altering news that your bones are losing density, it is never too late to act. With a few additions to your life, you can improve your bone density and slow the effect of Osteoporosis.

Do low impact cardiovascular exercise. Workouts that require your body to support its own weight are especially important for individuals who have reduced bone density. Walking, dancing, and bouncing movements can be beneficial. As well as tennis or pickleball. For those who don’t currently have reduced bone density, running and jumping can help prevent it all together.

Strength train for bone strength. Resistance training strengthens your bones in addition to your muscles. Stronger muscles strengthen your bones by putting additional force on them. Pay extra attention to form to ensure your bones are in proper alignment during exercises like squats, lunges, calf raises, planks, and push-ups.

Improve your balance. When an individual has reduced bone density, preventing falls is a crucial part of their health. Single-leg balances, exercises that practice weight shifting, Pilates, Yoga, and Tai Chi are all effective.

Avoid bending and twisting. Finally, if your bone density issue has already progressed into Osteoporosis, avoid quick twisting movements and bending fully forward at the waist. These exercises can increase the risk of fractures. With a few precautions and an active lifestyle, you can stay strong and healthy for years to come.