Osteoporosis is a condition that weakens the bones, making them brittle and susceptible to fractures. It is more common in women, especially after menopause, and in people over the age of 50.

While there is no cure for osteoporosis, there are several ways to prevent and manage the condition. One of the most effective ways is through exercise. Regular physical activity can help build and maintain bone density, as well as improve balance and flexibility. Here are three moves that can help keep osteoporosis at bay:.

1. Weight-bearing exercises

Weight-bearing exercises are activities that make you move against gravity while staying upright. These types of exercises are particularly beneficial for bone health because they place stress on your bones, which helps them strengthen and grow.

Examples of weight-bearing exercises include:.

Walking
Jogging
Dancing
Hiking
Stair climbing
Tennis

To get the most benefits from weight-bearing exercises, aim for 30 minutes a day, at least three times a week. You can start with shorter sessions and gradually work your way up to longer ones.

If you have joint pain, consider low-impact weight-bearing exercises, such as walking or using an elliptical machine.

2. Resistance training

Resistance training, also known as strength training or weightlifting, is another type of exercise that can help prevent osteoporosis. Resistance training involves using weights or other forms of resistance to work the muscles.

This type of exercise can help improve bone density by stimulating bone growth and remodeling. Examples of resistance training exercises include:.

Free weights
Weight machines
Resistance bands
Bodyweight exercises

To get the most benefits from resistance training, aim for two to three sessions a week, with at least one day of rest in between sessions. Start with lighter weights or resistance and gradually increase the load as you become stronger.

Be sure to use proper form and technique to avoid injury.

3. Yoga and Pilates

Yoga and Pilates are two forms of exercise that can help improve balance, flexibility, and posture – all of which are important for preventing falls and fractures.

Both yoga and Pilates involve slow, controlled movements that can help strengthen the muscles and improve joint health. Yoga also includes weight-bearing poses, such as downward dog and warrior pose, that can help stimulate bone growth. Pilates focuses on core strength, which can help improve balance and stability.

To get the most benefits from yoga and Pilates, aim for two to three sessions a week. Look for classes that are specifically designed for older adults or people with osteoporosis.

Avoid poses or exercises that involve twisting or bending forward, as these can increase the risk of compression fractures.

Conclusion

Regular exercise is one of the best ways to prevent and manage osteoporosis. Weight-bearing exercises, resistance training, and yoga and Pilates can all help improve bone density, balance, flexibility, and posture.

Before starting any new exercise program, it’s important to talk to your doctor, especially if you have a history of fractures or other medical conditions. With the right exercise program and proper technique, you can stay strong and keep osteoporosis at bay.