Osteopenia and Osteoporosis Exercises

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Osteopenia is a condition in which bone mineral density is lower than normal. It is important to keep this level from dropping further, so that you don’t end up with osteoporosis. Osteoporosis occurs when your bone density becomes very low.

Exercise can be helpful in keeping your bones strong and preventing osteopenia from advancing. Exercise is essential to treat or even reverse the negative effects of osteopenia or osteoporosis. What kind of exercise is best? What kind of exercise should you avoid? Read on to learn the best osteopenia and osteoporosis exercises for strong bones.

Do these exercises if you have Osteopenia or Osteoporosis

For people who have already been diagnosed with osteoporosis or osteopenia, there are two types of exercise that are important for building and maintaining bone density: Weight-bearing exercises and muscle-strengthening exercises.

Weight bearing exercises. Weight-bearing exercises for osteoporosis and osteopenia include walking, swimming, using elliptical machines or stair machines, and low-impact aerobics.
Muscle strengthening exercises. Muscle-strengthening exercises for osteoporosis and osteopenia include lifting light weights and balance or flexibility exercises. You want to pay special attention to strengthen the abdominal muscles to stabilize the back because osteoporosis commonly results in compression fractures in the spinal column; just make sure that the back is always properly supported while performing abdominal exercises.

Exercise is not going to magically improve osteopenia overnight. An article in the “American Family Physician” points out that it will take more than a year to see any results of exercise on osteopenia. Keep in mind that the longer you keep up an exercise program, the better the effect will be on your bone strength. It may take years before you see a positive change in your bone density, and sometimes exercise alone is not enough. Your doctor may also recommend other lifestyle habits to support you.

If your goal is to strengthen your bones and head off the debilitating effects of osteopenia or osteoporosis, exercise is truly an essential ingredient. While exercise is good for promoting bone strength when you have osteopenia, be careful not to overdo it. Too much exercise is not a good thing for anyone. To safely get started, work with a coach who can help you customize a fitness program tailored to your body's unique needs. They can help you make sure that both weight-bearing exercises and muscle-strengthening exercises are part of your routine . Most importantly they will help you perform the exercises safely with good form and make sure that the exercise routine you do is something your body can handle.

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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[debbiestauter]

Glad I found this. I was just diagnosed with osteoporosis of the spine, and was looking for some good exercises to strengthen my back. This has become a part of my daily workout routine.

[butterflydee]

THANK WAS DIAGNOSIS TODAY WITH OSTEOPENIA STARTED BACK WALKING TODAY WILL START MY VITAMIN D THANKS FOR SHARING THIS WILL HELP US ALL STAY BLESS❤❤❤❤❤❤🙏🙏🙏🙏🙏🙏🦋🦋🦋🦋🦋

[soniavasquez]

this guidence from Caroline Jordan are the best I found. 1: she explains what is the condition then she explains what part of the body the exercise is good for, all she said make sense to me, right to the point, I was diagnosed with osteopenia and when I do a round of this exercise I feel no pain and much lighter is like my body is getting oxigene. Thank you Caroline, I will stay ON

[kimadams]

I'm so glad I found you. When I got my diagnosed at 50 with Osteopenia it was devastating. I was told it was from my full hysterectomy 11 yrs ago. The doctor never did a follow up because he retired...so my regular dr thought the OBGYN dr gave me information on how to take care of myself after Hysterectomy. So I wasn't taking the necessary precautions to prevent Osteopenia. So yes my Primary Dr and I were very upset...thank you for this video. Many blessings

[vid]

Thanks for this great routine! I'm only 50 and was recently diagnosed with low bone density in the femur and spine. I will be adding this video to my weekly routine. Would greatly appreciate more osteopenia-friendly videos. Again, a big thanks!

[michellewong]

Thanks a million. I only followed your video twice and I feel my hips and groins are much relaxed. I've tried a lot of other exercises with no good results. I'm glad I found you.

[carmenross]

One of the best video re osteopenia osteoporosis.hope that you make more video for osteopenia

[sweethomealabama]

Thank you so much. I had a hip fracture and bone density is 2.6. I really needed this. I'm going to try to do them everyday.

[deba]

Wonderful video of very helpful exercises for osteoporosis. I would imagine these exercises are helpful for people with spinal stenosis as well? Thank you so much for demonstrating the exercises slowly and clearly.

[mikkiwalker]

Just diagnosed with osteopenia and four your page today. Just did this exercise and can feel the benefit from one session. Thank you have subscribed and will be back tomorrow!

[deniseditaranto]

Great exercises Caroline. I did this several times and will do more. You have a perfect personality for this and motivator.

[vtrep]

Caroline this is great!! Please post more osteopenia- friendly strengnth training videos...maybe a complete playlist? You're the best!

[lauriegrivel]

Thank you! The only suggestion I would say is your black pants blend in with the black mat so it’s hard to see your motions and that black pillow restricts ability to see where your legs are. But I can’t wait to do this thank you

[MrsAlmaTrumble]

I'm so glad I found you. I was just diagnosed with osteopenia and this is very helpful. Thank you Caroline.

[gordonhalstead]

❤❤❤❤😊thanks Caroline for video exercises have a blissful day Lucy exercising watching you thanks ❤😊

[deenarocco]

Thank you Caroline. Just found out about the osteopenia. I’m 62 and run and swim but no strength training yet. I will start with this video. 😊

[conniehansen]

Loved it!! I was just diagnosed with osteopenia and so I need to work solely on that for 8 weeks.

[rochellemascarelli]

I'm glad I found your exercise for osteoporosis. It really helped me. Thank You!

[HA-kwvq]

God bless you Caroline - really enjoyed this routine 🙂

[ellenpezo]

❤wonderful session, great tips on form, so helpful!