Working out if you have low bone density and are at risk of developing osteoporosis may not be want you think you should do, but that is exactly what you should do. Here is the truth: regular exercise can increase your muscle strength, and improve your balance.
It’s ok if you haven’t worked out in years. It’s never too late to start. If you do have osteoporosis, ask your doctor if you should avoid any type of exercise, such as running, jumping, or moves that require you to twist or bend at the waist. Remember that quality over quantity always wins! You don’t just have to run a 10K your first day out. Start by adding some extra walking into your day. Park your car further away from the store, take your dog for a longer walk. Work up to a 30 minute walk, five times a week.
Here are four types of exercise you can do if you have osteoporosis or want to prevent:
- Strength-training: Build muscle using free weights, weight machines, or resistance bands.
- Weight-bearing (low impact): Walking, dancing, low-impact aerobics, elliptical training machines, stair climbing, and gardening all encourage your bone tissue to rebuild and remodel itself.
- Flexibility: Stretches, which you should do only after your muscles are warmed up, are a great way to improve your range of motion.
- Balance: Movements that build your stability skills help your muscles work together to improve your coordination and reduce your chances of a fall. Examples include standing on one leg or practicing tai chi.
