Medical Mixxer

Sports & Fitness / Exercise to prevent osteoporos

Regular weight-bearing exercise (such as walking, jogging and dancing) is the best type of exercise for decreasing the risk of developing osteoporosis. Strength, or resistance, training (e.g. lifting weights, push-ups, and squats) also helps improve bone density and prevent osteoporosis.

Exercises such as swimming and cycling help improve cardiovascular fitness and build muscle strength, but are not as effective at preventing osteoporosis as weight-bearing exercise. Always check with your doctor before starting a new exercise regimen.

Which types of exercise can help improve bone strength?

Here are a few ideas for increasing the amount of exercise you get.

• Go for a walk — take your kids, your dog, your partner or go by yourself and give yourself some personal time.

• Take some time in your garden — looking after your garden is a fun low impact way of looking after your bones.

• Get some friends together and start a team at your local sports centre. Many centres run netball, cricket, volleyball or soccer competitions which are fun and non-competitive. Having other people with you will help keep you motivated.

• Check your local community centre and see what interesting classes they run. Belly dancing, salsa classes or any number of other fun low impact activity classes are usually on offer.

• Take your kids out and play with them. Play like kids, be silly, run around or play hide and seek. You will be exercising and enjoying time with your kids.

• Try walking to the shops when you only have a small amount of groceries to pick up. You will get the benefit of both walking and carrying the shopping home.

• Too far to walk? Try parking your car away from the entrance to the shops. Cumulative exercise throughout the day all helps you reach your half an hour goal. A minute or so extra here and there can add up to really make a difference.

• Dont overlook housework, put a little extra zing into your vacuuming, ironing or cleaning up, it all counts as exercise. Put on your favourite CD to help inspire you.

• Try some resistance (‘weights’) training. All you need are some light hand-weights: ask a trained fitness instructor for advice.