Jason has made a few good points re exercise with osteoporosis. Thanks Jason!
First - what is osteoporosis? Osteoporosis is the weakening of bone structure or architecture. Osteoporosis occurs due to an overall loss of bone minerals - and is related to hormones, diet, exposure to the sun as well as movement/exercise.
Prior to osteoporosis is a condition known as osteopenia. If you have been diagnosed with osteopenia, this is the time to really increase bone health strategies!
Exercise for osteoporosis needs to include some weightbearing activities. All exercises need to be completed as tolerated… making yourself sore is not a good idea! Good examples are:
- walking (with supportive shoes, ideally prescribed by a podiatrist)
- light resistance exercises - using dumbbells, resistance bands
- Complete as main varied movements as possible (stimulates bone development for different parts of the bones)
If you have concerns, discuss with a physiotherapist in your local area. I would suggest you do this prior to commencing an exercise program.
As Jason mentioned, completing some exercise every/ most days is vital. Our body and bones are made to move… thus everyday is best if you can achieve this. If we are not providing enough stimulus for the bones to remodel, the rate of bone loss with osteoporosis will not be stopped.
Finally, making sure that other aspects of bone health are being looked after - dietary intake of calcium, supplementation as needed (discuss with GP) and daily 15-20 minutes of sun-exposure.
All the best, Neil
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