Exercise and Staying Active

Staying active is one of the best ways to manage osteoporosis and maintain your quality of life. Regular exercise helps strengthen muscles, improve balance, and increase bone density, reducing your risk of fractures. It is very important to choose safe activities that are appropriate for your condition.

Staying active benefits your bones, mood, sleep, and overall health. With the right exercise plan, you can continue to enjoy many of the activities you love while living with osteoporosis.

Recommended Exercises:

• Weight-bearing exercises: Activities like walking, dancing, and low-impact aerobics are excellent for bone health. They help stimulate bone formation and strengthen your skeleton.
• Strength training: Using light weights or resistance bands can help maintain muscle mass and bone strength.
• Balance and flexibility exercises: Practices like yoga or tai chi are great for improving coordination, preventing falls, and enhancing overall stability.

Exercises to Avoid: If you have low bone density, avoid exercises that could lead to fractures in weakened bones. These include:

• Very high-impact, fast-moving, or jerky exercises, which can put excessive stress on bones.
• Movements involving forward flexion, such as bending over with a rounded back or twisting the spine. These actions place large compression forces on the spine, increasing the risk of thoracic fractures.

Before you start a new exercise routine, talk to your healthcare provider to ensure it is safe for you. Your general practitioner may refer you to a physiotherapist or registered exercise professional. They can help design a programme tailored to your needs and abilities. Remember, staying active not only benefits your bones but also boosts your mood, sleep and overall well-being. With the right exercise plan, you can continue to enjoy the activities you love while managing osteoporosis.