Physical Fitness for Osteoporosis Prevention

May 14th, 2009 by keelyh | 1 Comment So Far

May is both Physical Fitness Month and Osteoporosis Awareness and Prevention Month.

These two health celebrations make a perfect pair because attention to physical fitness is one of the most effective methods for preventing osteoporosis.

What Is Osteoporosis?

Osteoporosis is a disease that decreases your bone density, making you more susceptible to bone fractures.

What Kinds of Exercises Prevent Osteoporosis?

To protect the health of your bones, weight-bearing exercises are best. Weight-bearing exercises are any physical activities that involve moving against gravity while staying upright. Some examples are: running, walking, hiking, dancing, aerobics, and tennis.

For variety you can supplement your weight-bearing exercise routine with strength training exercises. Weight lifting exercises can help decrease the risk of developing stress fractures in your spine and back as you age. Flexibility exercises such as t’ai chi, yoga, and stretching can improve balance and decrease the risk of trips and falls.

If you’ve never h

ad a regular exercise routine you should definitely start slow and work up. The ultimate goal should be 30 minutes of exercise a day, 5 days a week.

What Else Can I Do To Prevent Osteoporosis?

Eat foods that are rich in calcium and vitamin D. Don’t smoke and consume alcohol only in moderation. Ask your doctor about taking a bone density test.

Can I Still Exercise If I Already Have Osteoporosis?

If you’ve already contracted osteoporosis, regular exercise can help slow your loss of bone mass. Read the Mayo Clinic’s article on Exercising with Osteoporosis. Be sure to consult a doctor before beginning a new exercise routine.

Don't forget to think of your feet when you exercise. Read our article about Choosing An Athletic Shoe and then browse's extensive selection of athletic and walking shoes.


One Comment on “Physical Fitness for Osteoporosis Prevention”

  1. Jonathan Daniel said:

    One of the main workouts I do daily is front squats. I am really into full body workouts. I also make sure I get the protien I need, run, and eat plenty of fruits and vegetables. I used to have a lot of pain in my knees before I started this routine. I feel my bones are strengthening.