If you have osteoporosis, exercise can help you strengthen your bones and improve bone density.
VIDEO TRANSCRIPT
Osteoporosis involves the loss of bone, which can increase the risk of fractures. If you have the condition or are at increased risk for it exercise can help strengthen your bones and increase bone density, but it’s important to talk to your doctor before you begin, and follow a few important tips.
Weight-bearing exercises are a good starting point. With those you are using your muscles and bones to work against gravity. Walking and jogging are good, but you can also get creative with activities like dancing, tennis, or hiking.
Exercises such as biking and swimming are not weight-bearing, but they’re still beneficial for your overall health.
Exercises to strengthen muscles are also key when it comes to osteoporosis. You can do push-ups, for example, use resistance bands or lift weights Just remember to start with a low weight and work your way up.
It’s important to focus on balance and flexibility as well. Stretching, yoga, or tai chi can help with coordination and, in the long run, help prevent falls or injuries.
Be sure to protect your spine by avoiding activities that increase your chance of injury like twisting, bending, jumping, heavy lifting, or any high-impact activity that will put you at risk for a fall. Your bones will thank you in the end.