Exercises for Persons With Osteoporosis

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When you hear someone diagnosed with osteoporosis—it is inevitable to treat him or her like a fragile china vase, who will easily crack and shatter into pieces with the slightest force. This common misconception with regard to osteoporosis is actually a myth. While it may be true that osteoporosis and exercise may not go together—there are actually exercises which can be done to treat osteoporosis. In fact, a person who has an active lifestyle and exercises routines daily have lesser chances of developing osteoporosis.

Osteoporosis is a degenerative disease because it commonly occurs in the elderly—most especially women in their forties to fifties…and those women with small body frames. While osteoporosis is common among women, men are also not exempted from developing this disease. The truth about osteoporosis is that the bones become unable to store calcium inside its matrix. The depletion of calcium inside the bones makes the body frame weak and easily prone to breakage and fractures.

This is the reason why many people with osteoporosis can become so cautious of moving about and doing exercises. We cannot blame them, certainly—because first and foremost, osteoporosis can cause pain and discomfort. But then, not all forms of exercises are contraindicated for a person with osteoporosis.

There are actually three types of exercise for patients with osteoporosis:

Osteoporosis and Exercise for Weight Bearing

Weight bearing exercises are important for people with osteoporosis—you might wonder why? Bones need to be stressed in order for calcium to enter the matrix. This is possible through weight bearing exercises. These are the most common and simple weight bearing exercises:

-          Walking—simple but effective. We carry our own weight and we keep our bones strong. Apart from that, walking also improves our cardiovascular health.

-          Hiking—this is a more advanced form of walking because of the steep factor. However, hiking can be very beneficial because it also improves ones resistance to inclined platforms.

-          Climbing Stairs—if hiking is not possible for you due to weather constraints or terrain impediments, using stairs inside your homes and climbing up and down is equally effective.

Osteoporosis and Exercise for Resistance

Resistance training is important for people with osteoporosis because it further allows the bones to stretch and take in more calcium from the blood stream. Resistance exercises are those which will need a person to exert force against another force-bearing object. A gym can be a great place to do some resistance exercises like carrying weights progressively. Also swimming is a great resistance exercise because you resist the force of the water when you swim.

Osteoporosis and Exercises for Flexibility

Flexibility exercises improve a patient’s ability to stretch and prevent bone and muscle strains and injury. Some of the most effective exercises for flexibility are stretching, yoga and also dancing.

These exercises for osteoporosis are effective—but then you always have to keep in mind one’s ability to perform these exercises. A rehab doctor or physiatrist can be a great resource in implementing osteoporosis exercises.




  1. Elaine Newman says:

    The best way to strengthen bones is by walking in a weight vest . I use the one my doctor recommends by NYK .
    Its sleek and looks great plus so comfortable
    get it at nyknyc .com

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