If you are over 50, you have a 1 in 2 chance of an osteoporosis-related fracture. No longer considered a “women’s disease,” there is compelling evidence that osteoporosis also affects men. Most men whose lifestyle choices put them at risk do not recognize the disease as a significant threat to their mobility and independence.
The latest statistics from the surgeon general show that there are 1.5 million osteoporotic fractures in the United States each year, leading to more than half a million hospitalizations, over 800,000 emergency room encounters, more than 2,600,000 physician office visits, and the placement of nearly 180,000 individuals into nursing homes. Hip fractures are by far the most devastating type of fracture, accounting for about 300,000 hospitalizations each year.
Take the steps below to avoid becoming a scary statistic. Before starting any combination of the exercises below, check with your healthcare provider. If you face a high fracture risk, work with a physical therapist to develop a safe exercise program.
Weight-Bearing Exercises
Weight-bearing exercises are exactly what they sound like: whether high-impact or low-impact, you must move against gravity while staying upright. These include activities you may already enjoy, such as dancing, tennis, and walking or jogging.
High-impact and low-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone or are at risk for breaking a bone due to osteoporosis, or have joint or back pain, you may need to avoid high-impact exercises.
High-Impact Weight-Bearing Exercises
• Dancing
• Tennis
• Doing high-impact aerobics
• Jogging/running
• Stair climbing
Low-Impact Weight-Bearing Exercises
• Elliptical training machines
• Low-impact aerobics
• Stair-step machines
• Fast walking on a treadmill or outside
Muscle-strengthening exercises are an important part of the mix. Building healthy bones is just the tip of the iceberg of benefits from muscle strengthening exercises—you’ll improve your balance, heart health, and weight loss. They are also known as resistance exercises and include:
• Lifting weights
• Using elastic exercise bands
• Using weight machines
• Lifting your own body weight
• Functional movements, such as standing and rising up on your toes
Non-Impact Exercises
Non-impact exercises can help you to improve balance, posture, and how well you move during everyday activities. These exercises can also help to increase muscle strength and decrease the risk of falls and broken bones. Some of these exercises include:
• Balance exercises such as Tai Chi or yoga to decrease your risk of falls
• Posture exercises that improve your posture decrease the chance of breaking a bone, especially in the spine
• Functional exercises that improve how well you move in everyday activities
An Ounce of Prevention is Worth a Pound of Cure
A little osteoporosis prevention goes a long way, and the benefits of exercise in building and maintaining bone density is well-documented. Weight-bearing workouts build skeletal strength and stimulate bone-cell activity. But it’s not about just pumping iron, or cardio, or even strength. It’s about the right combination of weight-bearing and muscle strengthening exercises combined with balance and mobility that will keep your bones strong.
