Weight bearing exercises

Weight-bearing exercises are exercises that forces you to work against gravity, such as walking, hiking, jogging, climbing stairs, playing tennis, dancing, strength training and lifting weights. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life.

Weight bearing exercises is only one of the building blocks for healthy bones – the others being a healthy, balanced diet and avoiding certain risk factors. Smoking and heavy drinking weaken bones and makes people more likely to fall. Certain drugs may also increase the risk of loss of bone density (osteoporosis). Having family members with osteoporosis can raise your risk for the condition as well.

The good news is, even if you already have osteoporosis, it’s not too late to start taking care of your bones. Since your bones are rebuilding themselves all the time, you can help push the balance toward more bone growth by giving them exercise, calcium, and vitamin D.

Several medications can also help fight bone loss. The most widely used are bisphosphonates. These drugs are generally prescribed to people diagnosed with osteoporosis after a DXA test, or to those who’ve had a fracture that suggests their bones are too weak. Bisphosphonates have been tested more thoroughly in women, but are approved for men too.

Is walking a weight bearing exercise?

Yes. Weight-bearing exercises are exercises that forces you to work against gravity, such as walking, hiking, jogging, climbing stairs, playing tennis, dancing, strength training and weightlifting.

Is yoga a weight bearing exercise?

No. Weight-bearing exercises are exercises that forces you to work against gravity.

Is swimming a weight bearing exercise?

No. Weight-bearing exercises are exercises that forces you to work against gravity.

What is the best type of exercise?

The best type of exercise is one that you will do on a regular basis. Walking is considered one of the best choices because it’s easy, safe, and inexpensive. Brisk walking can burn as many calories as running, but it is less likely to cause injuries than running or jogging. Walking doesn’t require training or special equipment, except for appropriate shoes. In addition, walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.

What is strength training?

Most kinds of exercise will help your heart and your other muscles. Strength training is exercise that develops the strength and endurance of large muscle groups. It is also called “resistance training” or “weight training.” Lifting weights is an example of this type of exercise. Exercise machines can provide strength training. Push-ups, pull-ups, sit-ups, and leg squats are also strength-training exercises.

Your doctor or a trainer at a gym can give you more information about exercising safely with weights or machines. If you have high blood pressure or other health problems, be sure to talk to your family doctor before beginning strength training. If you have high blood pressure or other health problems, talk to your family doctor before beginning strength training.

Do men have osteoporosis?

Osteoporosis is not just a woman’s disease. Not as many men have it as women do, maybe because most men start with more bone density. As they age, men lose bone density more slowly than women. But, men need to be aware of osteoporosis.

Experts don’t know as much about this disease in men as they do in women. However, many of the things that put men at risk are the same as those for women, including family history, not enough calcium or vitamin D, and too little exercise. Low levels of testosterone, too much alcohol, taking certain drugs, and smoking are other risk factors.

Older men who break a bone easily or are at risk for osteoporosis should talk with their doctors about testing and treatment.

Benefits of weight bearing exercise

Weight-bearing exercises, started in your youth and continued throughout your life, can help prevent loss of bone density (osteoporosis). Weight-bearing exercises, such as walking, jogging, climbing, dancing, or lifting weights, help you build strong bones as a young person. And they help you maintain your bone thickness (density) as an adult. But if you stop exercising, your bones will begin to thin.

Starting these exercises at any age will help prevent bone loss. It is best to do weight-bearing exercise for at least 2½ hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. In addition to weight-bearing exercise, experts recommend that you do resistance exercises at least 2 days a week.

Exercises that are not weight-bearing, such as swimming, are good for your general health. But they do not work your muscles and bones against gravity and so they do not stimulate new bone growth.

Bones feel solid, but the inside of a bone is actually filled with holes like a honeycomb. Bone tissues are broken down and rebuilt all the time. While some cells build new bone tissue, others dissolve bone and release the minerals inside.

As you get older, you begin to lose more bone than you build. The tiny holes within bones get bigger, and the solid outer layer becomes thinner. In other words, your bones get less dense. Hard bones turn spongy, and spongy bones turn spongier. If this loss of bone density goes too far, it’s called osteoporosis. More than 53 million people nationwide either already have osteoporosis or are at high risk due to weak bones.

It’s normal for bones to break in bad accidents. But if your bones are dense enough, they should be able to stand up to most falls. Bones weakened by osteoporosis, though, are more likely to break.

Broken bones can lead to serious problems for older people. The hip is a common site for osteoporosis, and hip fractures can lead to a downward spiral of disability and loss of independence. Osteoporosis is also common in the wrist and the spine.

Experts suggest that women start getting screened for osteoporosis at age 65. Women younger than age 65 who are at high risk for fractures should also be screened. Men should discuss screening recommendations with their health care providers.

Screening is done with a bone mineral density test at the hip and spine. The most common test is known as DXA, for dual-energy X-ray absorptiometry. It’s painless, like having an X-ray. Your results are often reported as a T-score, which compares your bone density to that of a healthy young woman. A T-score of −2.5 or lower indicates osteoporosis.

There’s a lot you can do to lower your risk of osteoporosis. Getting plenty of calcium, vitamin D, and weight bearing exercise is a good start.

Calcium is a mineral that helps bones stay strong. It can come from the foods you eat—including milk and milk products, dark green leafy vegetables like kale and collard greens—or from dietary supplements. Women over age 50 need 1,200 mg of calcium a day. Men need 1,000 mg a day from ages 51 to 70 and 1,200 mg a day after that.

Vitamin D helps your body absorb calcium. As you grow older, your body needs more vitamin D, which is made by your skin when you’re in the sun. You can also get vitamin D from dietary supplements and from certain foods, such as milk, eggs, fatty fish, and fortified cereals. Talk with your health care provider to make sure you’re getting a healthy amount of vitamin D. Problems can arise if you’re getting too little or too much.

Researchers are trying to develop drugs that increase bone growth. Two are now available that are related to parathyroid hormone, which helps the body use and store calcium. These drugs are approved to help build bone in people with osteoporosis who are at high risk for having a fracture.

Another important way to avoid broken bones is to prevent falling and occasions for fracture in the first place. Unfortunately, more than 2 million so-called fragility fractures (which wouldn’t have happened if the bones had been stronger) occur nationwide each year.

Osteoporosis risk factors and causes

Although osteoporosis can strike at any age, it is most common among older people, especially older women. Men also have this disease. White and Asian women are most likely to have osteoporosis. Other women at great risk include those who:

Have a family history of broken bones or osteoporosis
Have broken a bone after age 50
Had surgery to remove their ovaries before their periods stopped
Had early menopause
Have not gotten enough calcium and/or vitamin D throughout their lives
Had extended bed rest or were physically inactive
Smoke (smokers may absorb less calcium from their diets)
Take certain medications, including medicines for arthritis and asthma and some cancer drugs
Used certain medicines for a long time
Have a small body frame

The risk of osteoporosis grows as you get older. At the time of menopause, women may lose bone quickly for several years. After that, the loss slows down but continues. In men, the loss of bone mass is slower. But, by age 65 or 70, men and women are losing bone at the same rate.

People at high risk of fracture

If you’re at high risk of having a fracture or have broken bones already, staying active will help reduce your risk of falls and fractures, improve balance, strength and stamina, and reduce pain.

You may be fearful of falling, but if you stop moving, you’ll slowly lose strength and balance, which will make you more prone to falls and fracture.

Avoid high-impact exercises that involve jumping and running, and activities that involve bending forwards and twisting at the waist, such as touching your toes, sit-ups, golf, tennis, bowling, and some yoga poses.

Recommended exercises to reduce your risk of falls involve a combination of strength, balance and endurance training:

strength training exercises using your body weight
flexibility exercises
tai chi
walking
low-impact dancing
low-impact aerobics
stair climbing
cross-training machines

Try these gentle exercise routines:

sitting exercises
strength exercises
balance exercises
flexibility exercises

Contact the National Osteoporosis Foundation (https://www.nof.org/) for advice about the type of exercise most appropriate to your circumstances.

Ask your doctor about falls prevention services you can be referred to.

Causes and Risk Factors for Falls

Many things can cause a fall. Your eyesight, hearing, and reflexes might not be as sharp as they were when you were younger. Diabetes, heart disease, or problems with your thyroid, nerves, feet, or blood vessels can affect your balance. Some medicines can cause you to feel dizzy or sleepy, making you more likely to fall. Other causes include safety hazards in the home or community environment.

Scientists have linked several personal risk factors to falling, including muscle weakness, problems with balance and gait, and blood pressure that drops too much when you get up from lying down or sitting (called postural hypotension). Foot problems that cause pain and unsafe footwear, like backless shoes or high heels, can also increase your risk of falling.

Confusion can sometimes lead to falls. For example, if you wake up in an unfamiliar environment, you might feel unsure of where you are. If you feel confused, wait for your mind to clear or until someone comes to help you before trying to get up and walk around.

Some medications can increase a person’s risk of falling because they cause side effects like dizziness or confusion. The more medications you take, the more likely you are to fall.

Steps to Prevent Falls

If you take care of your overall health, you may be able to lower your chances of falling. Most of the time, falls and accidents don’t “just happen.” Here are a few tips to help you avoid falls and broken bones:

Stay physically active. Plan an exercise program that is right for you. Regular exercise improves muscles and makes you stronger. It also helps keep your joints, tendons, and ligaments flexible. Mild weight-bearing activities, such as walking or climbing stairs, may slow bone loss from osteoporosis.
Have your eyes and hearing tested. Even small changes in sight and hearing may cause you to fall. When you get new eyeglasses or contact lenses, take time to get used to them. Always wear your glasses or contacts when you need them If you have a hearing aid, be sure it fits well and wear it.
Find out about the side effects of any medicine you take. If a drug makes you sleepy or dizzy, tell your doctor or pharmacist.
Get enough sleep. If you are sleepy, you are more likely to fall.
Limit the amount of alcohol you drink. Even a small amount of alcohol can affect your balance and reflexes. Studies show that the rate of hip fractures in older adults increases with alcohol use.
Stand up slowly. Getting up too quickly can cause your blood pressure to drop. That can make you feel wobbly. Get your blood pressure checked when lying and standing.
Use an assistive device if you need help feeling steady when you walk. Appropriate use of canes and walkers can prevent falls. If your doctor tells you to use a cane or walker, make sure it is the right size for you and the wheels roll smoothly. This is important when you’re walking in areas you don’t know well or where the walkways are uneven. A physical or occupational therapist can help you decide which devices might be helpful and teach you how to use them safely.
Be very careful when walking on wet or icy surfaces. They can be very slippery! Try to have sand or salt spread on icy areas by your front or back door.
Wear non-skid, rubber-soled, low-heeled shoes, or lace-up shoes with non-skid soles that fully support your feet. It is important that the soles are not too thin or too thick. Don’t walk on stairs or floors in socks or in shoes and slippers with smooth soles.
Always tell your doctor if you have fallen since your last checkup, even if you aren’t hurt when you fall. A fall can alert your doctor to a new medical problem or problems with your medications or eyesight that can be corrected. Your doctor may suggest physical therapy, a walking aid, or other steps to help prevent future falls.

Fall-Proofing Your Home

Six out of every 10 falls happen at home, where you spend much of your time and tend to move around without thinking about your safety. There are many changes you can make to your home that will help you avoid falls and ensure your safety.

In Stairways, Hallways, and Pathways

Have handrails on both sides of the stairs, and make sure they are tightly fastened. Hold the handrails when you use the stairs, going up or down. If you must carry something while you’re on the stairs, hold it in one hand and use the handrail with the other. Don’t let what you’re carrying block your view of the steps.
Make sure there is good lighting with light switches at the top and bottom of stairs and on each end of a long hall. Remember to use the lights!
Keep areas where you walk tidy. Don’t leave books, papers, clothes, and shoes on the floor or stairs.
Check that all carpets are fixed firmly to the floor so they won’t slip. Put no-slip strips on tile and wooden floors. You can buy these strips at the hardware store.
Don’t use throw rugs or small area rugs.

In Bathrooms and Powder Rooms

Mount grab bars near toilets and on both the inside and outside of your tub and shower.
Place non-skid mats, strips, or carpet on all surfaces that may get wet.
Remember to turn on night lights.

In Your Bedroom

Put night lights and light switches close to your bed.
Keep a flashlight by your bed in case the power is out and you need to get up.
Keep your telephone near your bed.

In Other Living Areas

Keep electric cords and telephone wires near walls and away from walking paths.
Secure all carpets and large area rugs firmly to the floor.
Arrange your furniture (especially low coffee tables) and other objects so they are not in your way when you walk.
Make sure your sofas and chairs are the right height for you to get in and out of them easily.
Don’t walk on newly washed floors—they are slippery.
Keep items you use often within easy reach.
Don’t stand on a chair or table to reach something that’s too high—use a “reach stick” instead or ask for help. Reach sticks are special grabbing tools that you can buy at many hardware or medical-supply stores. If you use a step stool, make sure it is steady and has a handrail on top. Have someone stand next to you.
Don’t let your cat or dog trip you. Know where your pet is whenever you’re standing or walking.
Keep emergency numbers in large print near each telephone.

If you have fallen, your doctor might suggest that an occupational therapist, physical therapist, or nurse visit your home. These healthcare providers can assess your home’s safety and advise you about making changes to prevent falls.

Your Own Medical Alarm

If you’re concerned about falling, think about getting an emergency response system. If you fall or need emergency help, you push a button on a special necklace or bracelet to alert your local emergency services number. There is a fee for this service, and it is not usually covered by insurance.

What can I do for my osteoporosis?

Treating osteoporosis means stopping the bone loss and rebuilding bone to prevent breaks. Healthy lifestyle choices such as proper diet, exercise, and medications can help prevent further bone loss and reduce the risk of fractures.

But, lifestyle changes may not be enough if you have lost a lot of bone density. There are also several medicines to think about. Some will slow your bone loss, and others can help rebuild bone. Talk with your doctor to see if medicines might work to treat your osteoporosis.

In addition, you’ll want to learn how to fall-proof your home and change your lifestyle to avoid fracturing fragile bones.

Can I avoid falling?

When your bones are weak, a simple fall can cause a broken bone. This can mean a trip to the hospital and maybe surgery. It might also mean being laid up for a long time, especially in the case of a hip fracture. So, it is important to prevent falls.

Weight bearing exercises