The best exercises for those with osteoporosis or osteopenia are strength training, walking or dancing, for example, as they are activities that help delay bone mineral loss, thus avoiding the risk of bone fractures.
Exercise increases muscle strength, improves balance and posture, relieves pains, improves a sense of well-being and helps with daily tasks and activities such as cleaning the house or cooking, for example. In addition, physical activity is essential to strengthen bones by ensuring calcium enters the bones.
See more tips for strengthening bones in this video
However, if the person suffers from severe osteoporosis or excessive weight, your doctor may prefer not to exercise until your bones are stronger; in such cases, physical therapy can help strengthen bones.
Thus, the best exercises for those with osteoporosis include:
Walking helps increase bone density, strengthening bones, in addition, this exercise improves balance and motor coordination, reducing the risk of falls and, consequently, fractures, people with osteoporosis or osteopenia should perform walks at least 30 minutes a day.
The dance acts directly on the bones of the legs, hips and spine, helping to delay the loss of bone minerals, as well as improving blood circulation and the heart.
Climbing stairs is also an excellent exercise for osteoporosis, and it is recommended to change all elevators by stairs, especially during descent, as the impact is greater and therefore there is greater stimulation of bone mass production.
Gardening is also an excellent exercise for cases of osteopenia or osteoporosis, as long as the correct posture is maintained, as it involves performing impact movements such as cutting grass or using a pruner to cut plants, for example, that help strengthen bones.a great exercise to strengthen the bones of your arms.
Strength training exerts stress on muscles and bones, which helps increase bone density and strengthen bones and lift weights is excellent for promoting the formation of strong and healthy bones.
Other exercises such as swimming, aquagym, cycling, yoga or tai chi chuan, although they do not increase bone density, improve cardiovascular function, as well as concentration, balance and strength, helping to reduce the risk of falls.
Before exercising, it is important to consult your doctor to evaluate bone density and adapt exercises to the patient’s physical condition and age.
These exercises should be discontinued in case of inflammation or pain during exercise or for more than 24 hours after exercise, in these cases you should consult your doctor immediately to assess the situation, identify the cause and guide appropriate treatment.
Less recommended exercises for osteopenia and osteoporosis include
These exercises, although less recommended, may be performed based on the severity of osteoporosis and the weakening of the individual’s bones, so it is recommended to always consult your doctor before performing any exercise.
Also see some home remedies that can be used to supplement the treatment of osteoporosis, as well as the diet of those with osteoporosis.