How Your Fitness Can Help with Osteoporosis

Help with Osteoporosis

We want to be a resource page that helps people where they are with real issues. That is why today’s blog deals with a question from one of our dedicated readers.

Would exercise help with osteoporosis? A common condition when aging is osteoporosis. Osteoporosis is a condition when the quality and density of bones slowly decreases. Our bodies are continually using and replacing bone tissue. Osteoporosis complicates this process by not letting your body create new tissue quickly enough. There is a variety of tools that help manage this condition including exercise, proper eating, and getting more sleep.

Weight-Bearing Exercises

One of the first steps to counterbalance this disease is to hit the gym. Specifically, weight-bearing exercises.

Weight-bearing exercises mean forcing your body to move against gravity, literally using your weight as the exercise tool.

Types of weight-bearing exercises include jogging, climbing stairs, and dancing. All these activities can be much fun.

You can even try mixing in some strength training exercises into your routine. These involve using additional tools like free weights and resistance bands.

Strength training is stretching and developing your muscles which benefits your bones at the same time. By increasing your overall strength, you’re limiting your exposure to getting hurt in a fall.

Any exercise is good for osteoporosis! Please be careful and consult your doctor before beginning any new fitness routine.


Healthy Eating

The two nutrients you need to focus on is Calcium and Vitamin D.

Your body uses calcium to repair broken down bones. It’s desperately needed to keep your bones healthy.

If your body doesn’t have enough calcium new bones built will be weak and fragile.

To help get more calcium to try to eat plenty of low-fat or fat-free dairy products, sardines, and vegetables like kale and broccoli.

When loading up on all these calcium-rich foods, it’s important to make sure your body is absorbing all the right nutrients. Vitamin D helps make this process even better!

Vitamin D helps your body absorb, retain, and use calcium. Some basic foods that are rich in Vitamin D include tuna, cheese, and even orange juice.

An additional way to get Vitamin D is to be in the sun. While you’re jogging your body is absorbing this much-needed vitamin.

There are some foods to avoid to make sure your body is getting the nutrients it needs.

Be mindful of your alcohol, soda, and coffee intake. All these drinks are known to reduce your bodies amount of calcium and to prevent it from absorbing it properly.

Additional Tips

So you’re exercising and monitoring your diet…what else can you do?

Unsurprisingly, getting the recommended 8 hours of sleep can help with osteoporosis. By getting plenty of rest, you’re giving your body a chance to repair bone strength properly.

Another way to help your body is to stop smoking.

Smoking can interrupt your bodies ability to make new bones and can decrease your bodies estrogen hormone.

Don’t let osteoporosis get in the way of you enjoying life!

By following a few simple steps, you can counterbalance this disease and take full advantage of your golden years.


If you found this helpful you may also want to read 7 Things You Need to Know to Stay Fit Over 50