An Overview of Osteoporosis and Exercise
Exercise carries many benefits, including increased muscle strength, coordination, and overall better health. There is also a special link between
osteoporosis and exercise. Exercise is important for treating and preventing osteoporosis by improving
bone health.
Osteoporosis and Exercise: Bone Benefits
Like muscle, bone is living tissue that responds to exercise by becoming stronger. Young women and men who exercise regularly generally achieve greater peak bone mass -- maximum
bone density and strength -- than those who do not exercise. As a general rule, bone mass peaks during the third decade of life. After that time, we can begin to lose bone. Women and men older than age 20 can help prevent bone loss with regular exercise. Exercise allows us to maintain muscle strength, coordination, and balance, which in turn, help to prevent falls and related fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis.
Osteoporosis and Exercise: Weight-Bearing Exercise
The best exercise for your bones is the weight-bearing kind. While there are many health benefits that come from bicycling or swimming, these exercises don't do anything for your bones.
Weight-bearing exercises force you to work against gravity. Examples may include lifting weights, walking, hiking, jogging, climbing stairs, tennis, and dancing.
Incorporating weight-bearing physical activity into an exercise plan is a great way to keep bones healthy and to meet physical activity recommendations set forth in the Dietary Guidelines for Americans.
Adults should engage in at least 30 minutes of moderate physical activity on most (preferably all) days of the week. Children should engage in at least 60 minutes of moderate physical activity on most (preferably all) days of the week.
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