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Weight Bearing Exercises

Preventing Osteoporosis with Exercise for Bone Health

Jun 16, 2007

The best cure for osteoporosis is prevention. Weight bearing exercises are the only exercises that enhance bone growth and stop bone loss.

Osteoporosis also known as the "silent disease" is characterized by low bone density and decreased bone tissue. The bones become brittle, porous and vulnerable to fractures, especially of the hip, spine and wrist.

There is no cure for osteoporosis, but medication and exercise is used to help maintain bone mass. Bone is a living tissue that reacts to exercise by becoming stronger and denser. Our bones gain strength by having weight or resistance placed on them. Performing weight bearing and resistance exercises at least three times a week can help maintain current bone mass.

One of the best ways to prevent osteoporosis is weight bearing exercises. Exercises known as weight bearing exercises enhances bone growth and increases bone density. Weight bearing exercises are the only type of exercise that stimulates the cells to grow new bone and prevent osteoporosis. Weight bearing exercises not only prevent bone loss, but some studies suggest that it can also replace current bone loss.

Weight bearing exercises are exercises forcing the muscles to work against gravity or working against some resistance. The bones gain strength when a force is added and allows the bones to absorb more calcium.

Weight bearing exercises can include :

Fast Walking (walking with weights around your ankles or in your hands also provide resistance)
Jogging (jogging or running on concrete is not recommended)
Running
Jumping
Jumping Jacks
Step Aerobics
Dancing
Weight Lifting
Hiking
Stair Climbing
Push Ups

Daily activities such as gardening, vacuuming, mowing the lawn and snow shoveling also provide resistance.

Before beginning your weight bearing osteoporosis prevention exercise program, remember these important guidelines :

Check with your doctor before you start any exercise program.
If you have osteoporosis, you may not be allowed to do all weight bearing exercises. You may need to perform exercises for osteoporosis. Individuals with osteoporosis are at risk for fractures, regular exercise may cause too much force for some people with osteoporosis. If you suspect you have osteoporosis, talk with your physician about a bone mineral (density) test to determine if you have osteoporosis.
If you are not familiar with weight bearing exercises, a physical therapist can easily help you develop an appropriate exercise program.

To help prevent osteoporosis, the National Osteoporosis Foundation recommends :

Weight Bearing Activities
Get the recommended doses of vitamin D and calcium
Do not smoke or drink alcohol (tobacco and alcohol decrease calcium intake)

Bone mineral density tests should be performed on all women over 65, postmenopausal women who have had a fracture and younger postmenopausal women who have more than one risk factor.

The copyright of the article Weight Bearing Exercises in Women’s Health is owned by Melinda Thompson. Permission to republish Weight Bearing Exercises in print or online must be granted by the author in writing.