Weight-bearing exercise can help to strengthen and even reverse the deterioration of bone tissue for all sufferers, even the elderly (i.e. jogging, sporting activities, and weightlifting).
Strength training is a uniquely effective way to improve bone health and treat osteoporosis. It can improve bone strength in all areas of the body at any age. In a year-long study, strength training helped women, ages 65-75 years old, gain bone strength in their hips and lower back.
Weight-bearing aerobic activities
Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss.
If you have osteoporosis or are frail, do 10-15 repetitions of a lighter weight – or use no weight at all. If you face a high fracture risk, work with a physical therapist to develop a safe exercise program.
During weight-bearing activity, the muscles and tendons apply tension to the bones, which stimulates the bones to produce more bone tissue. As a result, bones become stronger and more dense and the risk of osteopenia, osteoporosis, and fractures decreases.
By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
Dumbbells are a versatile piece of equipment that people can use in weight training for osteoporosis. People should choose lightweight dumbbells before slowly building up to heavier ones. Many dumbbell ranges start at 1 pound (lb), and they may find they can work up to using 5-lb dumbbells.
Bone-strengthening program
An exercise program for osteoporosis should include four components: Weight-bearing exercises force your body to work against gravity, which helps to strengthen bones. Examples include walking, climbing stairs, playing tennis, and dancing.
Choose weight-bearing exercise, such as strength training, walking, hiking, jogging, climbing stairs, tennis, and dancing. This type of physical activity can help build and strengthen your bones. Don't smoke. Smoking increases your risk of weakened bones.
Osteoporosis is not reversible, but medication, a nutrient-dense diet, and weight bearing exercise can help prevent further bone loss and rebuild bones. Osteoporosis weaken bones so that they are more likely to break.
The short answer is no, osteoporosis cannot be completely reversed and is not considered curable, but there are a number of health and lifestyle adjustments you can make to improve bone loss.
The best amount of exercise for people with osteoporosis
resistance training two or three times per week– each session should include exercises to strengthen the lower limb, trunk and arm muscles, and each exercise should be performed eight to 10 times.
When you exercise regularly, your bone adapts by building more bone and becoming denser. This improvement in bone requires good nutrition, including adequate calcium and Vitamin D. Another benefit of exercise is that it improves balance and coordination.
Examples of good bone-building exercises including squats, shoulder presses, deadlifts, lunges, push ups, and pull ups. “Yoga moves like downward dog are also great,” she says.
Beginning in childhood and into old age, a diet low in calcium and vitamin D can increase your risk for osteoporosis and fractures. Excessive dieting or poor protein intake may increase your risk for bone loss and osteoporosis.
If you already have osteoporosis, keep in mind that vitamin D and calcium alone are not enough to treat the disease. You'll need to take them along with other medications your doctor prescribes.
Most people with osteoporosis stick with lower intensity training and lighter weights because they are afraid of hurting themselves. However, a recent study showed higher intensity strength training is more beneficial than lower intensity training.
The bone-building phase in young adults -- at its speediest -- takes three to four months, and it may take a lot longer if you have osteoporosis or are older. So you won't be seeing big changes on any bone density tests after your first week of working out. Bones change slowly -- but they do change.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. Avoid substance abuse.
Weight training for osteopenia
Weight training can help preserve bone density and offset bone loss by applying resistance to the muscles which also stimulates the bones. The resistance may be bodyweight or external resistance like free weights, stretch bands and tubes, weighted balls and weight machines.
It takes about 10 years for all the bone in your body to be renewed. That is why paying attention to bone health is important in adults and not just in growing children. Bone density refers to how much calcium and other minerals are present in a section of your bone. Bone density is highest between ages 25 and 35.
You will improve over time. For the over 70s, there's also evidence to show standing on each leg for one minute three times a day can help improve hip bone mineral density. Stronger hip bone mineral density means if you do fall you are less likely to fracture.