Exercise to Combat Osteoporosis

Although more common in post-menopausal women, osteoporosis is a condition that can affect every one of us. Osteoporosis causes bones to become weak, brittle, and easily fractured. For those suffering from osteoporosis, even a cough or a mild twist can cause a bone to break.AM0A4770

If you have been diagnosed with osteoporosis, or your doctor has told you that you may be at risk, there are measures you can take at FitClub to alleviate the painful symptoms and reduce your chances of a fracture.

  1. Talk to your doctor. If you have any reason to believe that you may have osteoporosis, talk to your doctor about what exercises you can or should perform. Your doctor will likely suggest that you add an exercise program, but avoid any high impact cardiovascular exercise (i.e. running or jumping), and anything that requires bending or twisting the spinal column, where fractures are common.
  2. If you’re already active and exercising regularly, the National Osteoporosis Foundation recommends adding functional exercise to your repertoire to help you avoid falls in common situations. For example, the Foundation suggests repeatedly sitting in a chair and standing from the chair to strengthen the muscles you need for the activity and build coordination to avoid a fall.
  3. The Mayo Clinic suggests adding strength training if you believe you may be at risk for osteoporosis. Strength training and resistance training the muscles that run along the length of the spinal column can help build or maintain bone density, improve your posture, and reduce your risk of osteoporosis-related injury. If you are new to strength training and worried about osteoporosis, talk to your doctor and a personal trainer at FitClub to get started improving your bone density and reducing your risk of fracture.
  4. Learn more about FitClub’s SilverSneakers FitClub offers a program designed for older adults that includes both a classic workout and a Yoga class. The classic workout includes both strength training and functional exercise. Both the classic workout and the Yoga class include the option of using a chair for seated exercise or standing support. If you’re new to fitness and interested in building balance, stability, and muscle strength, the SilverSneakers program will give you the information and skills you need to get started in a supportive, friendly environment.
  5. Be consistent. The most important aspect of any exercise program is your ability to stay consistent. Choose an activity or activities that you enjoy to increase your chances of exercising frequently. Take a class, hire a personal trainer, or experiment at FitClub until you find the exercises that fit your body and personality best.

Do you exercise to reduce symptoms of osteoporosis or prevent it? Share your story with us in the comments!

 

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