How to stay fit with osteoporosis

Just because you’ve been diagnosed with osteoporosis doesn’t mean you have to throw in the towel on exercise. In fact, beginning or continuing an exercise regimen with osteoporosis will benefit your body in the long run. The Surgeon General recommends that people with osteoporosis do weight-bearing exercises in addition to at least 30-minutes of physical activity each day. Read on to find out how you can exercise with menopausal osteoporosis without putting your bones at risk.

Take care of your body

Use caution when performing any type of exercise. It’s best to seek advice from a doctor and a personal trainer before beginning your exercise routine.

Stability exercises

Like Tai Chi promote muscle and skeletal strength and balance, which can keep you from suffering a bone-breaking fall. If you’re not into martial arts, you could try something as simple as standing on one leg to improve your stability.

Flexibility exercises

Like yoga can help improve your posture. Since there are so many kinds of yoga—from Anusara to Restorative—you’ll rarely get bored with this exercise. If you’re in the mood for a quick workout, gentle stretching exercises can be effective, too. Just make sure not to bend from the hips or put too much stress on your spine.

Low-impact aerobic exercises

Like brisk walking or dancing are effective because they keep you on your feet the entire time. These workouts are optimal for strengthening the hip, leg and spine bones. Go at your own pace to make sure you don’t overdo it!

Strength-training exercises,

Like using weights or resistance bands, help prevent a stooped posture because they gently stretch the upper back and reinforce the shoulder muscles. If your osteoporosis is advanced, exercise in the swimming pool at your gym to reduce impact on your joints.

Recreational exercises

Like hiking or trekking, are a fun way to enjoy nature, and you can do them at the beach or in the mountains. Remember to be extra careful when exercising outdoors. Bring a friend along so that you can keep an eye on each other and enjoy your workout even more.

Living with osteoporosis

Osteoporosis is characterized by a loss of bone mass and is one of the common symptoms of menopause in women. Bone fractures due to osteoporosis will affect approximately 33% of women over 50, but a nutrient-rich diet and careful exercise are effective ways to treat this disease. Click the following link to find out more about how you can treat osteoporosis with exercise.

To learn more about Osteoporosis