These Are the Right Types of Exercise to Prevent Osteoporosis

Strong bones do not depend solely on calcium and vitamin D intake. Physical activity also plays a vital role in maintaining bone density, particularly as we get older.

One way to maintain bone health is to exercise regularly. However, not all types of exercise have the same effect on bones.

Some exercises help maintain bone density, whilst others are more beneficial for improving balance and reducing the risk of falls.

So, on World Osteoporosis Day today, Tuesday (20 October), let’s find out which exercises are best for preventing osteoporosis, ranging from brisk walking to balance exercises.

Osteoporosis is a condition in which bones become brittle and more prone to fractures. This condition can develop without obvious symptoms until a person suffers a fracture.

One way to maintain bone health is through regular physical activity. When the body moves and the bones bear weight, this mechanical stimulation can help maintain bone density.

According to the journal BMC Endocrine Disorders, exercise can help increase bone mineral density (BMD), particularly in postmenopausal women and men who are at risk of or already have osteoporosis.

There are several suitable forms of exercise for preventing osteoporosis, ranging from brisk walking to strength training. Each type of exercise offers different benefits, so the choice should be tailored to one’s physical condition.

Brisk walking is a relatively easy activity to incorporate into daily life. Whilst walking, the leg and pelvic bones support the body’s weight, thereby承受ing mechanical stress.

In addition to brisk walking, other weight-bearing exercises include climbing stairs or physical activities that require the body to support its own weight.

Strength training, or resistance training, can be carried out using weights, exercise machines or one’s own body weight. This type of exercise helps to strengthen the muscles.

When performed correctly, strength training can also support bone health through the load applied during the movements.

The type and intensity of exercise need to be tailored to a person’s age, physical ability and bone condition. For those who already have osteoporosis, the choice of exercises should take into account the risk of injury and bone fractures.

Combining several types of exercise can be a good way to maintain both fitness and bone health. According to the journal *Archives of Osteoporosis*, aerobic exercise, resistance training and a combination of both are associated with increased bone mineral density in various parts of the body, including the lumbar spine, the pelvis and the femoral neck, particularly in postmenopausal women.

As well as strengthening bones, maintaining balance is also important, particularly for older people or those at risk of developing osteoporosis. Balance exercises, such as tai chi, can help improve body control and reduce the risk of falls. This is important because falls can lead to fractures, particularly when bone density has already decreased.

The right type of exercise to prevent osteoporosis will depend on each individual’s condition. Exercise should also be introduced gradually and tailored to one’s physical capabilities.

People who have been diagnosed with osteoporosis, have previously suffered a fracture, or are at high risk of fracture need to be particularly careful when choosing exercises. High-impact movements or certain movements that place excessive strain on the spine may not be suitable for some people.

Therefore, consulting a doctor or healthcare professional can help determine the type and intensity of exercise that is safe.