Health

Two kinds of exercises — weight-bearing and resistance — play an important role in osteoporosis prevention. But you need to do them consistently if you want to reap their benefits; exercising infrequently won't improve your bone health. On the other hand, you don't need to spend hours at the gym to get results — just 30 minutes of exercise a day can boost your bone strength.

Weight-bearing exercise

Any exercise that involves working against gravity — such as running, playing soccer, walking, and climbing stairs — is weight-bearing and can improve bone strength. Each step or landing from a jump puts stress on your bones, and they respond to this force by getting stronger. The higher the impact, the greater the benefits. Therefore, activities such as tennis, volleyball, or running build bone faster than walking or low-impact aerobics. While swimming and bicycling are excellent ways to keep fit, they aren't weight-bearing, so they won't improve your bone mass or density.

Even people who already have osteoporosis can benefit from gentle weight-bearing exercise. If you have osteoporosis and want to begin an exercise program, talk to your doctor about the types of activity that are right for you. Certain activities, such as skating or skiing, may pose a hazard to fragile bones, since falling is common. Also wear protective clothing and, if possible, work out with a companion.

Strength-training in osteoporosis prevention

Exercising with weights

Your routine should also include strength-training exercises, which are exercises that build muscle by harnessing resistance — that is, an opposing force that the muscles must strain against. Resistance can be supplied by free weights such as dumbbells or by weighted cuffs, elasticized bands, or special machines.

Numerous studies have shown that strength training can play a role in slowing bone loss, and several show that it can even build bone. When it targets the bones of the hips, spine, and wrist, which are the most vulnerable to fracture, strength training can have benefits beyond those offered by aerobic weight-bearing exercise. In addition, these kinds of workouts can enhance strength and stability, which may help you avoid falls.

Help with your exercise routine If you haven't been exercising regularly, you may not know where to start. Harvard Health Publications offers materials that can help you put together a comprehensive workout routine. Exercise: A program you can live with offers information on aerobic exercise, strength training, and stretching, and walks you through setting up an exercise program that's right for you. It answers your exercise questions, including "How long should I work out?", "How often should I work out?", and "What equipment do I need?" It also offers in-depth information on the health benefits of exercise. Strength and Power Training: A guide for adults of all ages provides the information you need to develop a sound weight-training program. It walks you through two complete workouts and includes more than 25 illustrated strength-training exercises with step-by-step instructions. It includes information on choosing weights and equipment, avoiding injury, and stretching. You'll also learn about power training, an approach that can help you ward off frailty in your later years. To order this report or Exercise: A Program You Can Live With, please visit www.health.harvard.edu. In addition, we offer a poster with strength-training exercises geared for those who want to protect their bones. The "Osteoporosis Workout" poster provides step-by-step instructions and illustrations for nine exercises, drawn from the Strength and Power Training report, that can help you slow bone loss, build strength, and improve stability. This poster costs $8.95 and can be purchased by calling the following toll-free number: 877-649-9457. Osteoporosis workout

Generally, when beginning a strength-training program, start with a weight that you can comfortably lift for 8–12 repetitions; the last one or two repetitions should be difficult. When you can comfortably perform 12 reps without completely tiring the muscle, it's time to increase the amount of weight you're using. It's important to continue to add weight whenever it becomes easy to do 12 repetitions, because lighter weights will not effectively slow osteoporosis. Most sporting goods stores sell dumbbells with adjustable weights, as well as wrist and ankle bands that fasten with Velcro and have pockets for weights. Look for sets that allow you to add weights in half- to one-pound increments.

If you already have osteoporosis or have been sedentary for some time, talk with your doctor before beginning strength training. You may need to adapt certain exercises to make them safe or avoid them altogether. For example, in order to protect your spine, you should forgo exercises and machines that put added stress on the spine, such as some leg press machines, leg raises performed lying down, and squats done with weight bars resting on the shoulders. And you may need to choose abdominal exercises that lift the head and neck just a few inches rather than bringing your trunk to your knees.

In addition, you may want to work out with a trainer at first to ensure that you are holding weights safely and using them correctly.

Source: from Harvard Health Publications, Copyright © 2008 Harvard University. All rights reserved. Harvard Medical School does not endorse products.
Used with permission of StayWell.
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