Exercise can keep osteoporosis at bay

Maintaining strong bones is just as important as developing strong muscles. As we age, our bones lose internal structural support and mineral content. This loss can result in weak, brittle bones, fractures, a change in posture and a condition known as osteoporosis. Often seen as a disease just for women, osteoporosis actually affects both sexes.

The good news is that exercise can prevent osteoporosis from developing further, or even occurring at all.

Developing an exercise program that improves overall fitness and increases strength, agility, balance and posture is recommended for managing and preventing this disease. Such an exercise program can decrease the mineral loss to your bones and reduce the risks of falls, which can lead to fractures.

Participating in the right exercises and activities is important to prevent injury. Here are a few suggestions.

“Weight-bearing exercises: These include activities done while supporting your body weight. Jogging, walking and climbing stairs are great weight-bearing exercises — and great aerobic exercise, too. (Cycling is a great aerobic exercise. The bones of your legs, back and hips do not have to support your body weight, which makes it non-weight bearing.)

If you have already been diagnosed with osteoporosis, walking is a better exercise to perform than jogging, due to the jarring effect it has on bones.

“Strength Training: Weight machines, resistance bands, stability ball, aquatic exercise and dumbbells all can provide adequate resistance for strengthening bones and muscles. Strength training will also slow mineral loss in your bones.

“ Exercises that strengthen back and abdominal muscles, while focusing on correct posture, are also important.