3 types of exercise to keep bones strong
Osteoporosis, the loss of bone density, slowly weakens your bones to the point where they easily break.
It affects one in three women older than 50. And one in five men will experience osteoporotic fractures in their lifetimes.
“It’s referred to as a silent disease because you often don’t know it’s happening until you break a bone,” says Dr. Christine Jablonski with the Orlando Health Bone Health and Osteoporosis Care program.
One way to combat the disease is with consistent exercise, which provides a strong foundation for bone health. Dr. Jablonski recommends a these bone-strengthening activities:
Weight-bearing exercises. Examples include walking, jogging, climbing stairs, dancing, playing tennis or pickleball and jumping rope.
Resistance training. This means lifting weights, even if the weight is light. Resistance bands can replace weights or leverage your bodyweight to do pushups. Work out both upper and lower body.
Balance exercises. Better balance means better posture (less back pain) and fewer falls. Examples include yoga, Pilates and tai chi. Beneficial exercises range from standing on one leg to toe raises or knee curls, and even standing up from a seated position without help.
The most common breaks occur in the hip, spine
and wrist, and often result from a fall.
“The best advice is to exercise carefully and listen to your body,” Dr. Jablonski says. “If you are at risk of a fracture, check with a trained professional such as a physical therapist. They can make sure you’re doing safe, weight-bearing exercises and not putting yourself at increased risk of fracture.”