Bone Health Tips

Fitness Tips
If you've been diagnosed with osteoporosis or bone loss, it's important that you focus on ways to improve your bone health. Exercise is a great place to start.
The foundation of a good physical activity program involves at least 30 minutes of moderate physical activity every day for adults, including women with osteoporosis. Talk to your doctor before beginning any new physical activity routine.
Here are some things to consider:

• Follow a Routine: For most people, an effective way to promote bone health includes general physical activity every day plus some weight-bearing, strength-building, and balance-enhancing activities two or more times each week. According to the Bone Health and Osteoporosis Report from the Surgeon General, adults can begin with weight-bearing exercises like walking or climbing stairs, and gradually add in other activities like jumping or skipping. If you've been inactive, then the Surgeon General recommends that you start with shorter times and easier activities like walking, and then gradually increase your time or intensity over time to avoid injury.
• Variety is Key: Make sure to include different activities in your fitness routine. Weight-bearing and strength-building exercises help maintain bone health, while balance-enhancing activities help to protect against falls. Plus, doing different types of activities will help "mix it up" and likely keep you more interested in maintaining a fitness routine.
• Include "Impact" Activities: Brisk walking for 30 minutes or other types of non-impact exercises are activities that can be included in your daily bone health routine. Then gradually add on higher-impact activities as well, such as jumping or skipping for 5-10 minutes daily, as these may increase bone mass more than non-impact exercises.
• Endurance Activities Build Strong Bones: Activities like gardening, golfing (without riding in a cart), swimming, tennis, and even dancing play an important role in bone health by increasing muscle mass, strength, balance, and coordination.
• Stay Hydrated: Drink plenty of water before, during, and after you exercise.

Useful exercise terms:

• Weight-bearing, impact exercises: Activities that make you move against gravity while staying upright. These include high-impact exercises such as dancing, hiking, climbing stairs, tennis, and high-impact aerobics, as well as low-impact exercises like walking, a stair-step machine, and low-impact aerobics.
• Resistance and strengthening exercises: Activities in which you move your body, a weight or some other resistance against gravity. These include standing and rising up on your toes, lifting weights, and using elastic exercise bands.
• Non-impact activities (balance, functional and posture exercises): These activities may help to improve your posture, balance, as well as your general everyday physical activities. They can also help to increase muscle strength and decrease the risk of falls and broken bones. Examples include bicycling, swimming, stretching, and water aerobics.

Remember, while exercise and nutrition are important parts of a bone healthy routine, they may not be enough to treat osteoporosis. Talk to your doctor to make sure you are doing all you can to improve your osteoporosis or bone loss. Ask about diet, exercise, vitamins and medications that are right for you. And, talk to your doctor before beginning any new physical activities.