Osteoporosis Exercise: Everything You Need to Know
27 October, 2023
Your bones are your body’s foundation. They support your weight, protect your organs, and allow you to move freely. But what happens when your bones become weak and brittle?
Osteoporosis is a condition that causes bones to lose density and mass, increasing the risk of fractures. It is a common condition, affecting millions of people worldwide. Risk factors for osteoporosis include age, sex, family history, and certain medications.
Osteoporosis: What It Is and Why Exercise Is Important
Osteoporosis is a condition that causes bones to become weak and brittle, increasing the risk of fractures.
The good news is that there are things you can do to prevent and manage osteoporosis. One of the most important things is to exercise regularly. Exercise is an important part of osteoporosis prevention and management. It can help to strengthen bones, improve muscle strength, balance and coordination, and reduce the risk of falls.
In this blog post, we’ll discuss the benefits of exercise for osteoporosis, as well as specific exercises that are safe and effective for people with this condition. We’ll also talk about EMS training, a new type of strength training that has been shown to be effective in improving bone health in people with osteoporosis.
If you have osteoporosis, or if you’re concerned about your bone health, keep reading to learn more about the importance of exercise and how to get started.
What Types of Exercise Are Best for Osteoporosis?
There are many different types of exercises that are beneficial for people with osteoporosis. Some of the most important include:
- Weight-bearing exercises: These exercises put weight on your bones, which helps to stimulate bone growth. Examples of weight-bearing exercises include walking, running, dancing, and stair climbing.
- Strength training exercises: These exercises help to build muscle mass, which can help to support bones and reduce the risk of falls. Examples of strength training exercises include lifting weights, using resistance bands, and doing bodyweight exercises.
- Balance exercises: These exercises help to improve your balance and coordination, which can help to prevent falls. Examples of balance exercises include tai chi, yoga, and standing on one leg.
It is important to choose exercises that are appropriate for your fitness level and overall health. Talk to your doctor or physical therapist about the best exercises for you.
Tips for Exercising with Osteoporosis
Here are some additional tips for exercising with osteoporosis:
- Start slowly and gradually increase the intensity and duration of your workouts over time.
- Avoid exercises that put too much stress on your bones, such as jumping, running, and contact sports.
- Warm up before each workout and cool down afterwards.
- Wear supportive shoes and clothing.
- Stay hydrated.
- Listen to your body and take breaks when needed.
By following these tips, you can safely and effectively exercise with osteoporosis and improve your bone health.
6 Specific Exercises for Osteoporosis
Here are some specific exercises that are safe and effective for people with osteoporosis:
1.Walking: Walking is a great way to get started with exercise. It is low-impact and easy on the joints. Start with walking for 30 minutes three times a week and gradually increase the duration and frequency of your walks.
2.Squats: Squats help to strengthen the muscles in the legs and hips. To do a squat, stand with your feet hip-width apart and lower your body down until your thighs are parallel to the ground. Keep your back straight and your core engaged.
3.Push-ups: Push-ups help to strengthen the muscles in the chest, shoulders, and arms. To do a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body down until your chest touches the ground, then push back up to the starting position.
4.Lunges: Lunges help to strengthen the muscles in the legs and hips. To do a lunge, step forward with one leg and lower your body down until both knees are bent at a 90-degree angle. Keep your back straight and your core engaged.
5.Plank: The plank is a great way to strengthen the core muscles. To do a plank, start in a push-up position with your forearms on the ground and your body in a straight line from your head to your heels. Hold this position for as long as you can.
6.EMS Training: EMS training is a safe and effective way for people with osteoporosis to exercise. It has been shown to improve muscle strength, bone density, and balance.
How EMS Training Can Help People with Osteoporosis
EMS training is a type of strength training that uses electrical stimulation to activate muscles. EMS training has been shown to be effective in improving muscle strength and bone mineral density in people with osteoporosis.
A study published in the journal Osteoporosis International found that EMS training significantly improved muscle strength and bone mineral density in women with osteoporosis. After 12 weeks of training, the participants who received EMS training experienced a 15% increase in muscle strength and a 3% increase in bone mineral density.
Another study, published in the Journal of the American Geriatrics Society, found that EMS training was as effective as traditional strength training in improving muscle strength and balance in older adults with osteoporosis. After 12 weeks of training, the participants who received EMS training experienced a 12% increase in muscle strength and a 10% improvement in balance.
If you have osteoporosis, talk to your doctor about whether EMS training is right for you. EMS training should only be done under the supervision of a qualified instructor.
These are just a few of the many exercises that are safe and effective for people with osteoporosis. Talk to your doctor or physical therapist about the best exercises for you.
Want to try EMS training? Book an appointment now.