Bone is a living tissue that reacts to increases in loads and forces put upon it by growing stronger. It does this all the time but any increase in ‘loading’ above normal levels has the best chance of increasing bone strength.
It’s never too late to start a bone-healthy exercise program, even if you already have osteoporosis. You may worry that being active means you’re more likely to fall and break a bone. But the opposite is true. A regular, properly designed exercise program for osteoporosis prevention may actually help prevent falls and fractures. That’s because exercise strengthens bones and muscles and improves balance, coordination, and flexibility. That’s key for people with osteoporosis.
Best Exercises for Osteoporosis Prevention
- Weight-Bearing Exercises. These are exercises you do on your feet so that your bones and muscles have to work against gravity to keep you upright. Your bones react to the weight on them by building themselves up and getting stronger.
- Muscles Exercises. Working your muscles matters just as much as building up bone. It can slow the bone loss that happens with osteoporosis and may help prevent fall-related fractures.
- Balance Exercises. These moves don’t directly strengthen your bones. They can, though, improve your coordination, flexibility, and muscle strength. That will lower the chance that you’ll fall and break a bone. You can do these every day.
- Yoga Exercises. Routines such as yoga and Pilates can improve strength, balance, and flexibility in people with osteoporosis.