As we age, the balance between bone resorption and formation shifts, often leading to reduced bone density and increased fragility. This condition, known as osteoporosis, weakens bones and heightens the risk of fractures. Osteoporosis, defined by low bone mass and deteriorating bone microarchitecture, is a major health concern—especially for postmenopausal women and older adults. However, targeted exercise and healthy lifestyle habits can play a critical role in preventing and managing this condition.
Exercise: A Key Strategy for Osteoporosis Prevention
Sang Hyun Jeon, an orthopedic surgeon at Incheon St. Mary’s Hospital, emphasizes that regular exercise is essential for maintaining bone health. “Exercise strengthens both bones and muscles while improving balance, thereby reducing the risk of osteoporosis and fractures,” Jeon says. Below, we explore the most effective types of exercise for osteoporosis prevention and safe ways to incorporate them into daily life.
Weight-Bearing Exercises for Stronger Bones
Resistance Training to Support Bone Health
Resistance exercises, or strength training, are equally vital for osteoporosis management. By engaging muscles and stimulating bones, these activities help maintain bone density. Options include weight training with dumbbells, resistance bands, or gym equipment. Jeon recommends beginning with bodyweight exercises—such as push-ups, sit-ups, or squats—before advancing to equipment-based training. “Start at low intensity and gradually increase resistance while shortening rest intervals,” he recommends, cautioning against overexertion, especially for beginners.
Balance and Flexibility for Fall Prevention
Improving balance and flexibility is crucial for reducing fall-related fractures, a major risk for those with osteoporosis. Activities like yoga, tai chi, and stretching enhance coordination and stability. These exercises are particularly beneficial for older adults, as they help prevent falls that could lead to serious injuries.
Does Swimming Help?
Although swimming is a popular low-impact exercise among older adults, evidence supporting its effectiveness in improving bone density for osteoporosis patients is limited. However, swimming can strengthen muscles, boost cardiovascular health, and improve circulation, which may indirectly reduce fall risks and slow bone density loss, contributing to fracture prevention.
Jeon recommends that older adults create an exercise program incorporating warm-ups, cool-downs, aerobic activity, and strength training, lasting about one hour per session. He stresses consistency, noting, “The benefits of exercise on bone health diminish quickly if you stop. Long-term commitment is essential for sustained results.”
Exercise Safely to Avoid Injury
While exercise is beneficial, precautions are necessary to avoid harm. Excessively intense or high-impact activities can place undue stress on bones, particularly in individuals with compromised bone health. Consulting a physician or exercise specialist to tailor a program to individual needs is critical. Safety should always come first, with attention to maintaining balance during workouts to prevent falls.
Lifestyle Habits for Bone Health
Beyond exercise, a healthy lifestyle is vital for osteoporosis prevention. Adequate intake of calcium and vitamin D is essential for bone maintenance. Good dietary sources of calcium include dairy products (milk, cheese, yogurt), fermented milk drinks, and small fish eaten with bones, such as anchovies. If dietary intake is insufficient, supplements can help meet daily recommendations of 800-1,000 mg of calcium and at least 800 IU of vitamin D for both men and women. Even those on osteoporosis medications should continue these supplements. Sun exposure, smoking cessation, and maintaining a healthy weight also support bone health.
Conversely, excessive alcohol consumption—for example, 800 ml of beer, 90 ml of spirits, or 360 ml of wine daily—can increase the risk of fractures. Avoiding situations that may lead to falls is equally important.
A Lifelong Commitment to Bone Health
Jeon underscores the importance of combining regular exercise with healthy habits. “By combining consistent exercise with bone-friendly lifestyle habits, individuals can prevent osteoporosis and maintain strong bones into later years,” Jeon says. Starting with just 30 minutes of tailored exercise daily can set the foundation for long-term bone health.
Lim Hye Jung, HEALTH IN NEWS TEAM
press@hinews.co.kr
