Has anyone ever said, “I have a bone to pick with you!” to you? This saying comes from the 16th century, referring to two dogs fighting over a bone. Back then, it meant people were about to have an argument or disagreement.
Luckily, when it comes to osteoporosis and exercise, there’s no argument to be had. The research and the real-life experiences of people with osteoporosis all agree: exercise is a key part of managing this condition.
But what exactly is osteoporosis? How does exercise help? And what kinds of exercises are best if you have osteoporosis? Let’s break it down!
What is Osteoporosis?
Osteoporosis is a condition where bones become weak and brittle, making them more likely to break. This can happen for a few reasons, like changes in hormones (especially a drop in estrogen, which is why it’s more common in women), not getting enough exercise, and lacking certain nutrients like calcium and vitamin D. Simply put, in osteoporosis, the cells that break down old bone (osteoclasts) work faster than the cells that build new bone (osteoblasts), leading to weaker bones.
How Can Exercise Help?
Exercise is one of the best things you can do for your bones, but it has to be the right kind. The right exercises send signals to your body that it’s time to build stronger bones. When these signals are strong enough, and when you’re getting the right nutrition and hormone support, your bones can actually get stronger and less likely to break. It’s like giving your bones a wake-up call to get healthier!
What Kinds of Exercise Should You Do?
Not all exercises are created equal when it comes to building bone strength. Here are two types of exercise that are especially helpful:
1. Impact Loading
Don’t worry—this isn’t as scary as it sounds! Impact loading exercises involve movements that put a little bit of stress on your bones, encouraging them to get stronger. This can be as simple as quickly dropping your heels to the floor from a tip-toe position. If you’re more comfortable with exercise, it might mean jumping off a small box and landing carefully. Remember, these exercises can be adjusted to fit your fitness level, so don’t be afraid to start small!
2. Progressive Resistance Training
This type of exercise is all about using weights or resistance to strengthen your muscles and bones. For osteoporosis, exercises that target the hips and spine are especially important, like hinging movements or deadlifts. The key is to start with a resistance level that’s right for you and gradually increase it as your strength improves. Think of it like a step-by-step journey to stronger bones.
What About Balance Exercises?
If you have osteoporosis, you might also hear about balance exercises. These exercises are great if you’re at risk of falling or if you’re already having trouble with your balance. They don’t directly strengthen your bones, but they do help you stay steady on your feet, which can prevent falls. A simple balance exercise is standing with your feet close together. If you’re up for more of a challenge, try standing on one leg. Aim to hold the position for 30 seconds or more—if that’s tough for you, it’s a good sign to practice your balance!
Getting Started: Who Can Help?
If all this sounds a bit overwhelming, don’t worry—you don’t have to do it alone! A Clinical Exercise Physiologist can guide you on the right exercises for your needs and make sure you’re doing them safely. These professionals are trained to use exercise as medicine, not just for osteoporosis, but for all kinds of health conditions. They can help you achieve your goals and keep your bones strong without any guesswork.
Conclusion
Remember, exercise is medicine! Whether you’re looking to manage osteoporosis or prevent it, our Clinical Exercise Physiologists are here to help. Reach out to us today to start your journey to stronger, healthier bones.
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