The Exercise and Osteoporosis Connection

Osteoporosis means "porous bones." If you have this disease, your bone strength decreases as your bones slowly lose mineral content and their internal support structure. Eventually, they become weak and easily fractured.

"You can help prevent osteoporosis by keeping your bones strong through exercise, consuming adequate calcium and vitamin D and not smoking," says Kathy M. Shipp, P.T., Ph.D., a community and family medicine specialist in Durham, N.C., and a member of the education committee for the National Osteoporosis Foundation. "New research indicates that exercise may not only help prevent osteoporosis, but may treat it as well."

If you already have low-bone density, putting you at significant risk for osteoporosis, drugs such as Fosamax, Actonel, or Evista may be recommended, along with exercise and vitamin-mineral supplements.

To help prevent osteoporosis, you should make sure to include certain exercises in your regular workout routine. If you haven't been exercising regularly, talk with your health care provider before starting a fitness program.

Dr. Shipp says these exercises include:

• Weight-bearing exercise. Walking, jogging, and stair-climbing are forms of exercise that put stress on your legs, hips, and spine, keeping them strong and healthy. "For most people who have osteoporosis, brisk walking is ideal. It can be done anywhere, requires no special equipment and carries minimal risk for injury," says Dr. Shipp.

• Strength training. This type of exercise uses free weights or weight machines to strengthen your muscles; the stress of this exercise on your bones also causes them to thicken. You can also do strength training in a pool, using water as a force of resistance.

• Back-strengthening exercises. Keeping your back and abdominal muscles strong can help maintain or improve your posture. If you already have osteoporosis, strengthening your back and abs can reduce the pressure on your spine.

"If you already are diagnosed with osteoporosis, be sure to avoid any exercise that puts excessive stress on your bones, such as running, rowing machines, or high-impact aerobics," says Dr. Shipp. "And if you have low-bone density or osteoporosis, work with a physical therapist or trainer who can design an exercise program with your health risks in mind."