If you have been diagnosed with osteoporosis, you have probably been advised to exercise. Most medical professionals acknowledge there is a strong link between bone health and frequent activity. But it is important to proceed with caution and consult your doctor before beginning an exercise program, because not all exercise will give you the benefits you need.
Facts
Osteoporosis, also called "brittle bone disease," is the gradual thinning of the bones as you age. Osteoporosis causes 1.2 million bone fractures in the United States each year, most of which occur in the hip, spine or wrist. A common cause of osteoporosis is a lack of calcium in the diet. According to the National Institutes of Health, adults need 1,000 to 1,500 mg of calcium daily, but consume about half that much. Without enough calcium, the body will leach it from the bones, causing them to weaken over time. Calcium intake should always be supplemented with an adequate amount of Vitamin D, which is essential for helping bones absorb the calcium.
Risk Factors
According to the National Osteoporosis Foundation (NOF), women are four times more likely to get osteoporosis than men, although men are also vulnerable. Of the estimated 10 million Americans with osteoporosis, 80 percent are women and 20 percent are men. Other risk factors for the disease include a low body weight (under 132 pounds), a family history of osteoporosis, advanced age, a thin or small body frame, early menopause, rheumatoid arthritis, cigarette smoking and excessive use of alcohol or caffeine.
Benefits of Exercise
Exercise is especially important in the prevention and management of osteoporosis because, like muscle, bone is living tissue that responds to exercise by getting stronger. Exercise also helps coordination and balance, which as you age can decrease your chances of falling. Regular exercise also helps you carry out daily tasks and activities, maintain or improve your posture, relieve or lessen pain, and increase your sense of well-being.
The best type of exercise for building bone mass is weight-bearing exercise, the type of activity that forces you to work against gravity. While there are many benefits to cardiovascular activities, such as running or swimming, they don't do anything for your bones.
Examples of weight-bearing exercise include lifting weights, walking, jogging, climbing stairs, tennis and dancing. The force of muscles pulling against bones stimulates the bone-building process. Any exercise that places force on a bone will strengthen that bone.
A key to maintaining an exercise routine over a period of time is to find the safest, most enjoyable activities for you. If you choose an activity you enjoy, you are more likely to stick with it over time.
Warnings
Before you begin any exercise program, consult your doctor, especially if you are over 40 and/or have health problems such as high blood pressure, diabetes or obesity. If you have especially low bone density, your doctor may recommend you avoid activities that flex, bend or twist your spine. You should also avoid high-impact exercise to lower the risk of breaking a bone.
Prevention/Solution
The best way to prevent osteoporosis is to build bone density early in life by consuming a proper diet and getting sufficient exercise. Once an adult, a continued pattern of diet and exercise is the best way to retain your bone mass. Medications that slow the rate of bone loss or increase bone thickness can also be used to both prevent and treat osteoporosis. The NOF recommends following these five steps to prevent or manage osteoporosis:
Eat right: Get your daily recommended amounts of Calcium and Vitamin D.
Exercise: Engage in regular weight-bearing and muscle strengthening exercise.
Maintain a healthy lifestyle: Avoid smoking and excessive alcohol consumption.
Talk to your health care provider: Consult your doctor about bone health.
Get tested: Have a bone density test and take medication when appropriate.
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