Osteoporosis is a condition that causes your bones to lose density and weaken, which can put you more at risk for fractures. While there are several risk factors for osteoporosis, the condition is especially common in women after menopause.
If you have osteoporosis, you may worry that exercise activities could lead to a fall or fracture. But in general, the opposite is true. For many women, exercise may help reduce the risk of falls and fractures due to osteoporosis.
How exercise helps when you have osteoporosis
Exercise has many benefits for health, including the health of your bones. According to the American Academy of Orthopaedic Surgeons, bone tissue changes and responds to the forces placed upon it because it is a living tissue. Certain exercises - like weight-bearing exercises - can cause your body to rebuild bones and make your bones denser as a response to these forces.
Some of the benefits of exercise for osteoporosis include increased:
- Bone strength
- Muscle strength
- Stability of the musculoskeletal system
- Balance
- Flexibility
Choosing exercises for osteoporosis
When selecting the right exercises for osteoporosis, studies show that consistency in the long term and a mixture of different types of exercises are key. For example, a study in the International Journal of Behavioral Nutrition and Physical Activity found that exercise programs that had the most significant impact on osteoporosis included exercising at least two to three times a week for 60-plus minutes over a period of several months.
Some beneficial types of exercise include:
- Weight-bearing exercises, such as walking or hiking, yard work or gardening, low-impact aerobics, tennis, or stair climbing
- Strengthening exercises, including lifting weights or your body weight and resistance exercises
- Balance and flexibility exercises, like stretching, yoga, or tai chi
When used together, these different types of exercises can reduce the risk of falls and reduce the risk of an injury or fracture if you do fall. Using a variety of exercises also keeps you motivated and engaged in your exercise program, which may help you be more successful in sticking with it over time.
When to talk to your doctor
Especially if you haven't included exercise in your daily routine in the past, talk with your doctor before you start an exercise program, including exercises for osteoporosis. Depending on your health, your doctor may recommend you avoid or start some types of exercises with caution.
In particular, high-impact activities, such as running or jumping, or those that require a lot of bending and twisting may not be the best choice. You should also talk with your doctor before doing activities that come with a high risk of falls, like skiing or rollerblading.
Health professionals can help guide you to the exercises that are beneficial - and safe - as you work to strengthen your bones. They can also help you understand how exercise fits into your overall treatment plan. With consistency, support, and the right balance of exercise, you can take proactive steps to improve your bone health and address the effects of osteoporosis.