Osteoporosis: An Exercise Guide
Osteoporosis affects more than 28 million Americans. It causes the
bones to become weak and brittle. This can lead to bone fractures and
other health concerns. The good news is that proper medical management,
a well-designed exercise program and nutritional counseling can minimize
the effects or reduce the risk of developing osteoporosis.
A complete osteoporosis exercise program should include weight-bearing,
resistance, postural and balance exercises. This booklet contains
examples of all of these.
Weight-bearing exercises refer to activities where the weight of the
body is transmitted through the bones, working against gravity. Your
bones respond to this force by growing stronger. Walking, jogging,
dancing, hiking, stair climbing and aerobic exercises are all examples
of weight-bearing exercises. Bike riding and swimming, although good
exercises, are not weight bearing. Weight bearing exercises should be
performed at least three to five times per week. The goal is to work up
to forty-five minutes or more per session.
Resistance exercises generate muscle tension on the bones. This
strengthens the muscles and stimulates the bones to grow stronger.
Exercising with weights or resistance bands are examples of this type of
exercise. If you have osteoporosis, make sure to review your strength
training program in advance with your physician or physical therapist.
Resistance exercises should be performed two to three times a week.
Postural exercises decrease harmful stress on the back. By performing
these exercises, you can reduce your risk of spinal fractures and the
rounded shoulders commonly seen with osteoporosis. These exercises
should be performed throughout the day to reinforce good posture.
Balance exercises help maintain equilibrium and reduce the risk of
falling. These exercises should be performed daily.
It is important to check with your physician or physical therapist
before starting any exercise program.
Disclaimer: The information provided on this web site is for informational purposes only. It should not be construed as medical advice. Consult your private physician regarding any health related questions. 
Exercise and Osteoporosis