An estimated 10 million Americans have osteoporosis, a gradual weakening of the bones that makes them more susceptible to fracture, especially of the hips, spine and wrists. Another 18 million Americans have low bone mass, or osteopenia, a precursor to osteoporosis.
While osteoporosis is most prevalent in postmenopausal women, men and younger women are also susceptible. The key to preventing osteoporosis is strengthening the bones through exercises when we’re young—we build our maximal bone mass through the age of 18 for girls and 20 for boys then gradually lose bone mass throughout our lives—but a regular weight- or load-bearing exercise program started at any age can slow down or prevent the loss of bony tissue.
What is Weight-Bearing or Load-Bearing Exercise?
Weight-bearing exercise is any physical activity done on your feet that involves your bones and muscles working against the force of gravity. Because bone is continually breaking down and reforming, the weight and pull of muscles builds more cells and makes the bone stronger. Load-bearing exercises involve weight training with free weights or machines and working with resistance bands.
Which Forms of Exercise Are Best at Osteoporosis Prevention?
Ideal weight-bearing exercises to prevent osteoporosis include brisk walking, jogging, hiking, dancing, step aerobics and stair climbing. Skiing, skating, tennis, squash and team sports like soccer, baseball, and basketball all build stronger bones.
Helpful exercise also includes pushing a lawnmower, heavy gardening, karate, yoga and bowling. While swimming and cycling are great cardiovascular activities, since they are not weight bearing, they have minimal bone-building capacity. Most activities can be adapted for people with disabilities.
Before beginning any exercise program consult with your doctor. A bone-density scan is helpful in determining whether or not you already have osteoporosis. If you do, avoid forward bending, such as reaching down towards your toes, and twisting of the spine since these movements put stress on the spine and can cause fractures of the vertebrae—the bones that make up the spine.
High-impact exercises such as jogging, jumping, or running and rowing machines and sit-ups should also be avoided. Instead, focus on gentle back strengthening exercises and those involving slow controlled movements. Strengthening the muscles between your shoulder blades by drawing the wing bones down your back will minimize the stooped posture often associated with osteoporosis.
To prevent osteoporosis, exercise at least three times a week for 30 minutes. Three 10-minute sessions work just as well as 30 minutes of continuous exercise. Choose exercises that you enjoy and vary your routine. Exercising with a friend or family member is another way to keep you motivated.
No matter what your age and condition of your bones, exercises appropriate for your body are key to preventing and slowing down the bone weakening process of osteoporosis.
For more information, visit the National Osteoporosis Foundation.
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