Exercise is important for your health, no matter what your age. Some people prefer to exercise at health clubs, but others prefer to develop a routine at home. Either way, be sure to talk to your doctor before starting any exercise program. He or she can help you design a safe, effective program that best addresses your needs and goals. Like muscles, your bones respond to exercise by becoming stronger. And exercise is especially important if you have osteoporosis, because it can:

• Help you build and maintain your bone strength.
• Reduce your risk of falling and suffering a fracture (breaking a bone) and help develop high peak bone mass.

A program of moderate, regular exercise like walking, dancing, or gardening can strengthen your bones, help prevent falls and be effective for osteoporosis management and prevention. You want to make sure your exercise program includes at least 30 minutes of physical activity every day, strength training 2-3 times a week and balance training once a week. To build and maintain your bone strength, there are two specific types of strength training exercises you could try: weight bearing and resistance exercises.

• Weight-bearing exercise. In this type of exercise, your bones and muscles are called on to work against gravity and/or bear weight.
• Resistance exercises. With resistance exercises, you use your muscles in ways that help improve your muscle mass and strengthen your bones.

Please consult your doctor before beginning any program of exercise or diet.

Next Topic > Nutrition and Osteoporosis