Here are osteoporosis exercises for strong bones.
Weight-bearing Exercises
Walking on a treadmill or outside is one of the best things you can do to improve your bone health and your overall health. It is a low-impact weight-bearing exercise, which means it makes you move against gravity while staying upright. Other low-impact weight-bearing exercise include using an elliptical training machine, using a stair-step machine or doing low-impact aerobics.
High-impact weight-bearing exercises include jogging, running, stair climbing, dancing, high-impact aerobics and tennis. Your doctor can advise you as to whether low-impact or high-impact weight-bearing exercise is right for you.
Muscle-strengthening Exercises
When you move your body or weight against gravity, this is known as muscle-strengthening exercise or resistance exercise. Good resistance exercises include lifting weights, using weight machines, lifting your own body weight, using elastic exercise bands or doing functional movements such as standing on your toes.
It’s important to talk to your doctor about which activities are best for you and if you have any restrictions to avoid injury. Yoga and pilates are excellent exercises that improve strength, flexibility and balance, but some positions may not be safe for people at increased risk of broken bones.
Talk to Your Doctor
If you are looking at starting a new exercise program, it’s a good idea to speak to your doctor to make sure he or she doesn’t have any concerns about any activities. While it’s important to get 30 minutes of physical activity on most, if not all, days of the week, some people may have health concerns that would alter their routine. If you have heart problems, obesity, high blood pressure or diabetes, your doctor can help you determine the safest activities for you.
If you are interested in learning more ways to improve the health of your bones, call (219) 795-3360 to schedule an appointment.
