6 Best Exercises for Osteoporosis

The best exercises for osteoporosis are those that help increase muscle, bone and joint strength and improve balance, as this way it is possible to prevent deformities and bone fractures, improving quality of life.

Thus, some of the exercises that may be recommended by the doctor are walking, water aerobics, dancing and some weight training exercises, for example, as they are lower impact activities that promote bone strengthening, and should be done with guidance from a physical educator. In some cases, physiotherapy may also be recommended, which may be indicated 2 to 4 times a week.

In addition to exercise, it is also important that the person has a healthy, balanced diet rich in calcium, and it is also important to use medications that may have been recommended by the doctor.

Main exercises

Exercises that may be recommended to treat and prevent osteoporosis are:

1. Walk

Walking is a great exercise option for osteoporosis, as it is low-impact and helps increase bone density, making bones stronger and thus reducing the risk of fractures. Furthermore, walking helps to improve balance and motor coordination, reducing the risk of falls and, consequently, fractures. It is recommended that walking be done every day for at least 30 minutes.

2. Dance

Dancing also helps prevent osteoporosis, as it works directly on the bones of the legs, hips and spine, helping to delay the loss of minerals in the bones, in addition to improving blood circulation, cardiorespiratory capacity and improving quality of life.

3. Climbing stairs

Climbing stairs is also a great exercise for osteoporosis, as it stimulates the production of bone mass. However, this exercise is not recommended for everyone, as the impact is slightly greater. Therefore, it is important to consult an orthopedist or physiotherapist to find out if climbing stairs is a good option.

4. Bodybuilding

Weight training is also an exercise option for osteoporosis as it exerts tension on muscles and bones, helping to increase bone density and strengthen bones. Furthermore, weight lifting is excellent for promoting the formation of strong and healthy bones. However, it is important that weight training is done under the supervision of a physical education professional.

5. Water aerobics

Water aerobics also helps prevent and treat osteoporosis, as it is also capable of promoting the deposition of calcium in the bones and, consequently, strengthening the bones. In addition, water aerobics also helps improve physical conditioning, relieves stress and anxiety, and strengthens muscles.

6. Pilates

Pilates is a great type of exercise for osteoporosis as it helps increase flexibility and tone muscles, as well as increasing bone density, improving posture, increasing strength, toning and promoting muscle formation. Furthermore, Pilates helps to improve balance and motor coordination, in order to avoid falls and bone fractures, and should be done with the guidance of a physical educator or physiotherapist.

When physiotherapy is indicated

Physiotherapy is often indicated with the aim of preventing complications, such as bone deformations and fractures and, therefore, is usually recommended for people who have a greater level of bone loss. Thus, in physiotherapy sessions, stretching and muscle strengthening exercises are carried out, as well as exercises that help to increase the range of motion of the joints.

Check out the video below for more tips on preventing and treating osteoporosis: