Exercise and osteoporosis prevention programs that combine weight-bearing, impact and muscle strengthening exercises have been found to be the most effective at strengthening bones.
Exercise and osteoporosis prevention are natural partners because physical activity stimulates bone formation, improves muscle strength and improves balance, which results in a reduced risk of falls.
Let's introduce the overall benefits of exercise with the following inspiring video by Dr. Mike Evans. We'll then follow up with exercise tips specific to osteoporosis.
For osteoporosis treatment, weight-bearing exercises are particularly important. The National Osteoporosis Foundation described weight-bearing exercises as those in which your bones and muscles work against gravity.
Weight-bearing exercises cause your bones to break down and rebuild themselves in a denser, stronger form. (Swimming and bicycling are not primarily weight-bearing but are more of an aerobic exercise.)
Equally important is weight-training three times a week or more. Weight-training has a multitude of good effects besides building bone and muscle, including improving almost all the biomarkers of aging, thus providing a tremendous anti-aging effect.
Exercise physiologists state that it takes about six months of regular weight-training exercises to significantly rebuild your bone mass and strength.
If you do not have the time or money to go to a fitness center, there are many resources accessible from the comfort of your home.
A lot of people are real fans of the Debbie Siebers Slim in 6 DVD Workout because it provides a full body program that builds up over a six-week period. Here's the sequence:
There is also a great "Cordio Core" series of workouts for days when you don't have time to do the regular series. Darlene Varaleau worked at her own pace and took longer than six weeks to finish the program but felt her muscle tone improve almost immediately.
From time to time Darlene still likes exercising to the great music on the Richard Simmons "Party Off the Pounds" DVD. She uses a 2-pound hand weight to add a bit of a challenge.
Some people also enjoy using a mini trampoline or rebounder in their exercise routine. It's a good way to add some fun and variety to an exercise and osteoporosis treatment program.
Another muscle building tool is the OsteoBall which helps to build bone strength while adding variety to your routine. It also has the advantage of fitting into smaller living spaces.
There are also some great books that will help you to build your home exercise program. Some of our favorites appear below. Click an image for more information.
Are there other exercise and osteoporosis treatment ideas you would like to see here? If so, contact us or leave a comment below. Thanks in advance for your contribution!