Osteoporosis Brochure

What about Exercise?

Many older people believe that exercise will lead to fractures. This is not entirely true. The right kind of exercise can improve bone and muscle strength, as well as improves balance, coordination, and flexibility (WebMD, 2012). 

What exercise is good?  Weight-bearing exercise and low impact exercise are best to help strengthen bones. 

What is considered weight-bearing exercise? 

Weight-Bearing Exercises for Osteoporosis

If your doctor determines that it's not safe for you to perform high-impact weight-bearing exercises, he or she may recommend low-impact weight-bearing exercises that are less likely to cause fractures and also build and maintain bone density. These include but not limited to:

• elliptical training machines
• low-impact aerobics
• stair-step machines or step aerobics
• walking (either outside or on a treadmill machine)
• weight lifting
• dancing
• stair climbing
• jogging
• hiking
• tennis

In low-impact, weight-bearing exercise, you do not jump or twist. Usually, one foot is always on the ground. Elliptical trainers provide low-impact weight-bearing benefit, as do treadmills and stair-climbing machines.

Read more: Exercises for Women With Osteoporosis | eHow.com

http://www.ehow.com/way_5638052_exercises-women-osteoporosis.html#ixzz293QF4MJA

Swimming is not considered good exercise for osteoporosis because it is not weight bearing. Walking in the water is encouraged if you are not strong enough to tolerate land walking. After water exercises and walking in the water, you may be able to progress to walking and exercises out of the water.

If you're new to exercise, or haven't exercised for awhile, you should aim to gradually increase your level of weight-bearing exercise to 30 minutes per day on most days of the week.

Always check with your doctor before beginning any new exercise activity. Ask about any conditions such as high blood pressure, heart disease, etc. before beginning exercise routines. 

http://www.webmd.com/osteoporosis/guide/osteoporosis-exercise

 

Whether you have been diagnosed with osteoporosis or not, exercises or physical activity that place weight on your bones or increase the force of gravity against them can help you maintain bone mass. These activities include dancing, cross-country skiing, stair climbing, tennis and walking. Exercise also helps you move more easily and keeps your balance decreasing your risk of falls.

http://www.therapyequipt.com/osteoporosis-and-exercise.html