Exercise

Physical activity:

• stimulates bone formation
• improves muscle strength
• improves posture and coordination
• improves balance and reduces the risk of falls

The best physical activity program for osteoporosis is one that combines weight-bearing exercise (such as walking, running, dancing, aerobics classes) with a muscle strengthening routine (using weight machines or free weights, for example). When lifting weights, be sure to protect your back by pulling in your abdominal muscles and bending your knees. Also, always keep the weight you are lifting close to your body, to avoid straining your back. Exercises that improve your balance (such as tai chi or yoga) can also be beneficial for women with osteoporosis.

If you are about to start an exercise program, consider getting advice from a fitness instructor, physiotherapist or personal trainer who has experience working with people who have osteoporosis. Having someone show you how to do certain exercises and design a program tailored for you will help ensure that you exercise safely. There are also many fitness classes designed specifically for people with osteoporosis.

If you have had a fracture, avoid

• jumping and twisting movements
• high-impact activities (like high-impact aerobics)
• abdominal curl-ups
• bending forward from the waist
• lifting anything heavy

Studies show that women who exercise are more likely to have good balance and better bone density than their inactive counterparts.

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