Osteoporosis can affect people differently based on age, general health, fitness level, and more. The one thing that everyone with osteoporosis has in common is a decrease in bone density. With osteoporosis, bone density decreases over time and leads to an increased risk of injury, fractures, or breaks. The loss of bone density from osteoporosis is manageable and can be improved or maintained with the right osteoporosis treatment routine. Depending on the severity of your osteoporosis, your exercise timeline will vary. Just 10 minutes per week at OsteoStrong, will have you on your way to feeling your best in no time. Our system for skeletal strength conditioning is highly effective for regaining bone mineral density for greater fitness levels and overall health. It is challenging to find the right bone strengthening exercises that can be effective and gentle enough for seniors. Outside of the OsteoStrong program here are some bone strengthening exercises that we recommend in your own time:
Resistance Training
Strength training with free weights, weight machines, or resistance bands is well known to help build and maintain muscle mass and strength. But did you know that strong muscles lead to strong bones? Strong bones can help minimize the risk of fracture due to osteoporosis. Therefore don’t shy away from a little resistance training. Remember that a little resistance training can be as simple as walking.
Brisk Walking
Weight-bearing exercises force you to work against gravity. Brisk walking slightly elevates your heart rate while allowing you to work against gravity to move. Add another walk into your daily routine, or if you’re not already doing one start with a walk around the block and slowly increase into a daily routine.
Stair Walking
If you’re already doing a fair amount of walking or are more pressed for time and can’t add more walking time, stair walking is the next logical step. With less time, and more effort stair climbing is a level-up to regular walking with the added difficulty of climbing a set of stairs. Add a set into your morning or evening routines, whenever you’re feeling up for it. Don’t shy away from this one, when your body is ready a little bit of effort can make a world of difference. Skip the elevator and take those stairs!
Swimming
Need to pull back? Swimming is basically a no-impact exercise, but is still a full body workout option. This is a great one if you already suffer from joint pain and are starting your exercise program from zero. Some studies have even shown that time in the pool has positive benefits on mood, can reduce anxiety, and improves cognitive health as well.
OsteoStrong can help evaluate and customize a fitness program tailored to your needs. If you are local to the Seattle, WA area, our OsteoStrong center here on Mercer Island can help evaluate and customize a fitness program tailored to your needs. In as little as 10 minutes per week with one of our coaches, you will be on your way to improving your osteoporosis symptoms through the strengthening of your bone density and muscles.
Claim your free session today.