What kinds of exercise can help osteoporosis?

Mirabai Holland

Bones are living tissue and respond to exercise. Any exercise that puts weight or resistance on your bones can help maintain the bone mass you've got and even promote bone growth. This process is called bone loading. Of course if you have Osteoporosis, consult your doctor about what exercises and how much resistance is appropriate for YOU. This varies greatly from person to person.

Generally speaking, walking, jump roping, dancing, light jogging, weight training (particularly for the high risk areas, spine, hip and wrist) are particularly effective.

Even after you have been diagnosed with osteoporosis, exercise can help strengthen your bones. Weight-bearing exercises use your own weight to put pressure on your bones and make them work. Weight-bearing exercises include walking, dancing, and anything else that uses your weight during the exercise. Swimming may give you cardiovascular benefits and strengthen muscles, but it does not require your bones to lift your weight, so it does not prevent mineral loss from your bones.
Exercises that stretch and strengthen the muscles in your back will train those muscles to take pressure off of your spine. This can relieve pressure on your vertebrae and prevent them from fracturing. Such strengthening exercises include weights, resistance bands, and some water exercises.
Stretching and practicing flexibility exercises will help you keep good balance, prevent falls, and prevent injuries. You may want to avoid stretches that put pressure on your spine. Ask your doctor for additional suggestions.
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