by Desiree Delong
There are many diseases and disorders that can affect our bodies and quality of life. Diseases that affect the bone are especially of concern because they can manifest anywhere in the skeletal system. One such disease is osteoporosis.
While being diagnosed with a disorder such as osteoporosis can be daunting, there are things you can do to improve your bone health, such as exercise. However, you must approach exercise cautiously when dealing with a bone disease to reduce the chance of injury.
What is Osteoporosis?
Osteoporosis is a disease that reduces bone density, sometimes weakening the bones so much that simply bending over or coughing too hard could cause a break. It affects men and women as well as people of all races and ethnic groups, and risk increases the older you get. The most common places to experience a break include the spine, hips, and wrists.
Osteoporosis affects over 50 million people in the US, making it a very common bone disease. Its precursor, osteopenia, is a milder form of bone loss that can become osteoporosis if left untreated.
Ways to Approach Exercise with An Osteoporosis Diagnosis
Exercise is needed to help improve your quality of life and your health. This doesn’t change just because of an osteoporosis diagnosis, but individuals with bone diseases shouldn’t jump into a new exercise routine recklessly. There are certain ways you need to approach exercise to make sure you don’t do more damage to your already brittle bones.
It’s best to do minimal impact exercises a few times a week, such as:
- Walking and other low-impact aerobics (exercises that greatly raise the heart rate).
- Yoga
- Strengthening exercises such as weight training.
Avoid high-impact exercises, such as movements that require jumping or bounding, and workouts that apply excessive weight or force to vulnerable areas of the body, such as good mornings. Those with reduced bone density are also at greater risk of injury in the event of a fall, so improving balance can go a long way in preventing fractures related to osteoporosis.
As always, talk to your doctor before attempting any new exercises. A physical therapist or personal trainer can be invaluable for developing a safe workout regimen that accommodates your needs. Some people’s osteoporosis is worse than others, so make sure to implement an exercise plan that works for you.
Another thing to consider is always to start slow and not overdo it. Once you build up strength, then you can talk to your doctor about increasing the exercise plan.
“Osteoporosis affects over 50 million people in the US”
How Can Exercise Improve Bone Density?
We’ve covered ways to approach exercise with an osteoporosis diagnosis, but some may wonder how exercise can help improve your bone density and why it is a necessity for those with and without bone disease. The older you get, the more muscle mass and bone strength you lose. It’s just a fact we are unable to escape no matter how hard we try.
The reason exercise can assist with slowing bone loss and helping improve bone density is because exercise and other physical activities put stress on the bones. With the right amount of stress, the bone cells are kicked into high gear to form new cells, resulting in bones that are more dense and much stronger.
There are a few other things you can do to facilitate this process. First, make sure that you’re not only doing one type of exercise; diversifying your workouts and challenging different body parts in different ways is ideal. Again, a personal trainer or physical therapist can help develop an optimal exercise program for you.
This is the best way to make sure you’re helping your body deal with its osteoporosis diagnosis and not working against it. It’s also important to eat a diet high in calcium and vitamin D. Stressing the bones through exercise won’t do you much good if you don’t have the vitamins and minerals necessary to strengthen them.
Final Thoughts
Getting diagnosed with osteoporosis can be scary, but exercise is a great tool to help manage it instead of in addition to medication. It’s important to approach exercise strategically once diagnosed with this disease and understand how it can improve bone density.
Together, you, your doctor, and your trainer can produce a plan that fits you best!
