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Boosting Bone Health to Prevent Injury and Speed Healing - Research on Aging Official websites Preventing bone injuries. gov A. gov injuriees belongs to an official government organization in the United States. gov website. Share sensitive information only on official, secure websites.Preventing bone injuries -
Exercise also brings other benefits to people who have osteoporosis or want to prevent osteoporosis. These include reduced need for some medications that can contribute to the risk of falls, and better management of other health problems. A sedentary lifestyle, poor posture, poor balance and weak muscles increase the risk of fractures.
A person with osteoporosis can improve their health with exercise in valuable ways, including:. Always consult with your doctor , physiotherapist , exercise physiologist or health care professional before you decide on an exercise program.
Factors that need to be considered include:. A combination of weight-bearing impact loading, aerobic and muscle-building resistance exercise is best, together with specific balance exercises. Swimming and water exercise such as aqua aerobics or hydrotherapy are not weight-bearing exercises, because the buoyancy of the water counteracts the effects of gravity.
However, exercising in water can improve your cardiovascular fitness and muscle strength. People with severe osteoporosis or kyphosis hunching of the upper back who are at high risk of bone fractures may find that swimming or water exercise is their preferred activity.
Consult with your doctor or healthcare professional. Even though walking is a weight-bearing exercise, it does not greatly improve bone health, muscle strength, or balance. However, for people who are otherwise inactive, walking may be a safe way to introduce some physical activity.
A person with osteoporosis has weakened bones that are prone to fracturing. They should avoid activities that:. The exact amount of exercise required for people with osteoporosis is currently unknown.
However, guidelines suggest:. You need to continue your exercises over the long term to reduce your chances of a bone fracture. Please consult with a physiotherapist or exercise physiologist for further advice. Regular exercise is an essential part of any osteoporosis treatment program.
See your doctor before starting a new exercise program. Physiotherapists and other exercise professionals can give you expert guidance. Always start your exercise program at a low level and progress slowly.
Exercise that is too vigorous too quickly may increase your risk of injury, including fractures. Also, consult your doctor or a dietitian about ways to increase the amount of calcium, vitamin D and other important nutrients in your diet.
They may advise you to use supplements. Avoid smoking and excessive alcohol , which are bad for your bones. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.
The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.
The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Bones muscles and joints.
Home Bones muscles and joints. Osteoporosis and exercise. Actions for this page Listen Print. We begin with a medical evaluation to estimate your risk of breaking a bone. Testing and diagnosis may involve the following:.
Bone density test: This test is also called a DXA scan. A bone density test uses a small amount of X-ray to measure the amount of mineral in the bones of your lower back, hip, or sometimes forearm. The DXA test is brief and painless. Other tests that may be used to get information about your bone health include X-rays and vertebral spine fracture assessments.
Although there is no cure for osteoporosis, there are steps you can take to prevent, slow, or stop its progress.
In some cases, you may even be able to improve bone density to some degree. If you are living with osteoporosis, we treat you with medications and advocate lifestyle changes as appropriate to help you manage this disease and enjoy an active lifestyle.
Many people live well with osteoporosis and avoid breaking bones. Exercise benefits your bones, muscle strength, and overall health. Physical activity also improves balance, which helps prevent falls.
While people with osteoporosis need to modify exercises and movements to prevent fractures, there are many exercises that can be done safely.
Eat well: Having enough calcium and vitamin D as part of a healthy balanced diet is important for maintaining healthy bones. Dietary sources of calcium are preferred, but calcium supplements may benefit older men and women if dietary intake is inadequate and help reduce their risk of fractures.
Include calcium-rich foods such as milk, yogurt, and cheese in your diet. Sources of vitamin D are sunlight, supplements and some dairy products; most people need to take vitamin D supplements to reach the recommended daily intake levels.
How do you estimate your calcium intake? How much calcium do you need? What foods are good for your bones? Manage anxiety: When you first learn that you have osteoporosis, you may be overwhelmed. You may restrict your normal activities because you are afraid of breaking a bone. Try to manage your fears and seek help with these issues.
Be social: Osteoporosis can affect your relationships with family members, co-workers, and friends. As you cope with the limitations of osteoporosis, you may be afraid to be around people for fear of causing fractures.
Managing social concerns and limitation is easier when you look for support from your family and friends. Medications are available to reduce the risk of broken bones. These medicines either slow or stop bone loss or they rebuild bone. You and your healthcare professional will work together to determine if medication is appropriate and to choose the right osteoporosis medicine for you.
Gender: Some medications are only approved for women; others are approved for both men and women. Age: Some medicines may be more appropriate for younger, postmenopausal women, while others are more appropriate for older women.
Severity of the disease: Osteoporosis medicines work in different ways. If you have severe bone loss or a broken bone, you may take a different medicine than someone with less bone loss.
Other health problems you may have need to be considered when choosing a medicine. Personal preferences: How well a medicine works can vary from person to person. Share your personal preferences about medicines with your health care provider, such as how often you want to take medication or in what form such as pill, liquid, or injection.
Potential side effects: All medicines have risks as well as benefits. Side effects can be relatively minor, such as a headache or a dry mouth, or they can be more serious.
Discuss the risks and benefits of medication with your healthcare provider and also the risks of not treating osteoporosis. Location: Change location Enter your location. Please Enable Location Services in Your Browser Settings to Continue.
Distance from Change location Enter your location. NW Washington, DC, Baltimore, MD University Pkwy. Bone Health and Fracture Prevention Program MedStar Health.
MedStar Health. Healthcare Services. Bone Health and Fracture Prevention Program. Request an Appointment. Browse this page.
The Bone Health and Fracture Prevention Program: Identifies, evaluates, and treats people with fragility fractures. Performs fracture risk assessments. Coordinates follow-up care with various specialties and physicians. Provides patient education about secondary fracture prevention.
Helps patients age 50 and above. Pioneering advances in osteoporosis care and prevention.
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