The best exercises for bone health are those that help strengthen the muscles, bones, and joints while also improving balance. This can help prevent bones from becoming weak or misshapen, reduce the risk of fractures, and improve quality of life.
Some exercises that may be recommended by a doctor include walking, water aerobics, dancing, and certain strength-training exercises. These are lower-impact activities that can help strengthen bones and should be done with guidance from a fitness professional.
In some cases, physical therapy may also be recommended, usually 2 to 4 times per week. In addition to exercise, it is important to follow a healthy, balanced diet rich in calcium and take all medications prescribed by your doctor.
Main exercises
Exercises that may be recommended to treat and prevent osteoporosis include:
1. Walking
Walking is a great exercise option for osteoporosis because, besides being low impact, it can help increase bone density.
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), brisk walking is a weight-bearing exercise that places force on the bones and can help strengthen them. This may also lower the risk of fractures.
Walking also helps improve balance and coordination, which can reduce the risk of falls and, as a result, fractures. It is recommended to walk every day for at least 30 minutes.
2. Dancing
Dancing can also help prevent osteoporosis because it engages the bones in the legs, hips, and spine, which may help slow the loss of minerals from the bones.
It can also improve blood circulation, cardiorespiratory fitness, and overall quality of life.
3. Climbing stairs
Climbing stairs is also a good exercise for osteoporosis because it helps stimulate bone growth. However, it may not be suitable for everyone, as it involves slightly higher impact.
For this reason, it is important to speak with your doctor or a physical therapist to see whether climbing stairs is a good option.
4. Strength training
Strength training is another exercise option for osteoporosis because it helps place healthy stress on the muscles and bones, which may improve bone density.
According to NIAMS, resistance training exercises such as weight lifting make muscles work harder and also help strengthen bones.
Weight lifting is also effective for building strong, healthy bones. However, strength training should be done under the supervision of a qualified fitness professional.
5. Water aerobics
Water aerobics can also help prevent and manage osteoporosis, as it may support calcium buildup in the bones. This can help make the bones stronger.
In addition, water aerobics helps improve physical conditioning, relieves stress and anxiety, and strengthens the muscles.
6. Pilates
Pilates is a great exercise option for osteoporosis because it helps improve flexibility and muscle tone. It may also support better bone density, posture, and overall strength.
In addition, Pilates helps improve balance and coordination, which can help prevent falls and bone fractures. It should be done with guidance from a fitness professional or physical therapist.
Also recommended: 9 Exercises to Improve Posture tuasaude.com/en/exercises-to-improve-posturePhysical therapy
Physical therapy is often recommended to help prevent complications such as changes in bone shape and fractures. For this reason, it is usually advised for people with more advanced bone loss.
During physical therapy sessions, stretching and muscle-strengthening exercises are performed, along with exercises that help improve joint range of motion.