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Osteopenia is a condition in which bone mineral density is lower than normal. It is important to keep this level from dropping further, so that you don’t end up with osteoporosis. Osteoporosis occurs when your bone density becomes very low.
Exercise can be helpful in keeping your bones strong and preventing osteopenia from advancing. Exercise is essential to treat or even reverse the negative effects of osteopenia or osteoporosis. What kind of exercise is best? What kind of exercise should you avoid? Read on to learn the best osteopenia and osteoporosis exercises for strong bones.
Do these exercises if you have Osteopenia or Osteoporosis
For people who have already been diagnosed with osteoporosis or osteopenia, there are two types of exercise that are important for building and maintaining bone density: Weight-bearing exercises and muscle-strengthening exercises.
Weight bearing exercises. Weight-bearing exercises for osteoporosis and osteopenia include walking, swimming, using elliptical machines or stair machines, and low-impact aerobics.
Muscle strengthening exercises. Muscle-strengthening exercises for osteoporosis and osteopenia include lifting light weights and balance or flexibility exercises. You want to pay special attention to strengthen the abdominal muscles to stabilize the back because osteoporosis commonly results in compression fractures in the spinal column; just make sure that the back is always properly supported while performing abdominal exercises.
Exercise is not going to magically improve osteopenia overnight. An article in the “American Family Physician” points out that it will take more than a year to see any results of exercise on osteopenia. Keep in mind that the longer you keep up an exercise program, the better the effect will be on your bone strength. It may take years before you see a positive change in your bone density, and sometimes exercise alone is not enough. Your doctor may also recommend other lifestyle habits to support you.
If your goal is to strengthen your bones and head off the debilitating effects of osteopenia or osteoporosis, exercise is truly an essential ingredient. While exercise is good for promoting bone strength when you have osteopenia, be careful not to overdo it. Too much exercise is not a good thing for anyone. To safely get started, work with a coach who can help you customize a fitness program tailored to your body’s unique needs. They can help you make sure that both weight-bearing exercises and muscle-strengthening exercises are part of your routine . Most importantly they will help you perform the exercises safely with good form and make sure that the exercise routine you do is something your body can handle.
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