By Cameron Prendergast
According the U.S. Department of Health and Human Services, about one in ten people over the age of fifty currently have osteoporosis. Osteoporosis affects women more than men, and can lead to fractures, injuries, or even death for many older adults. Fortunately, building a regular exercise routine can help you to prevent osteoporosis before it starts
What is Osteoporosis?
Osteoporosis is a common age-related decline in bone formation leading to brittle, easily breakable bones. It is most common in white or Asian women, but occurs among all groups for a variety of reasons.
While medication and dietary modifications are available for those already struggling with this disease, simple lifestyle and activity changes can help to prevent it. Eating a healthy diet rich in Calcium and Vitamin D from foods like milk, beans, leafy greens, yogurt, and other fortified foods can help to provide your bones with the tools they need to rebuild.
Bone is living tissue that breaks down and rebuilds naturally regularly. Osteoporosis develops when bone deteriorates faster than it can rebuild. By providing your body with the proper nutrition to thrive, you can take advantage of the other line of defense: exercise.
How Exercise Can Help
Elderly woman doing exercise with her personal trainer at gym. Gym instructor assisting senior woman in her workout.
Your bones rebuild in response to stress. When you exercise, you are creating a short, measured dose of stress to remind your bones that they need to get stronger.
While any exercise is good, bone responds best to weight bearing exercise. Any exercise that requires your body to carry weight (including your own body weight) falls into this category. In short, it is best to simply move your body more often, but we have put together a short list of simple but effective exercises you can use if you are at risk for Osteoporosis.
Five Exercises for Osteoporosis
Lovely group of three senior mature retired women on their 60s walking in sportswear doing daily exercise routine together in People female friendship and active retirement healthy lifestyle concept.
- Walking: When you walk upright, your body must resist the force of gravity from the top and the force of the ground from the bottom. This results in just the right amount of stress on your body – especially your hips – to start to see some improvement.
- Squats: Standing up from a low seat is the simplest version of a squat, and it strengthens your back and hip bones. Try standing up and sitting down 5-10 times without the assistance of your arms to feel the difference.
- Jumping Jacks Jumping can increase the amount of force that your bones receive. Start with walking and gradually incorporate some small hops into your workouts.
- Yoga: One of the best all-around practices you can do to improve strength and flexibility with nothing but your body weight! Many beginner’s classes are available online.
- Hiking, Tennis, or Dancing: Any vigorous activity on your feet is great for bone strength.
Avoiding osteoporosis can be as simple as modifying your diet and doing some fun activities throughout your week. Talk to your doctor before starting any new exercise routine, or to find out if you are at risk for Osteoporosis.
About the Author
Cameron Prendergast is a personal trainer, yoga instructor, and health coach. He specializes in injury prevention, functional movement, and strength training based on bodyweight movement, with the goal to lessen the impact of the aging process. Cam is the managing editor at Physio Ed, a healthy aging resource.