Managing Osteoporosis and Osteopenia

By Tyler Smith

There’s never a better time to start an exercise routine than right now, even if you have been diagnosed with Osteopenia or Osteoporosis. A common myth is that exercising and staying active puts you at greater risk to fall and break a bone, but science says that exercise is an effective medicine for managing and treating Osteoporosis and increasing overall bone density! Listed below are some practical methods to help deal with symptoms of Osteoporosis, along with some nutritional advice to improve bone health.

Types Of Exercise

1. Weight training
2. Power walking
​3. Dance classes 
4. Hiking/trail jogging
5. Jumping rope 
6. Tennis or Racquet Ball
7. Stair-master or Climbing up stairs
8. High impact aerobics
9. Elliptical/treadmill training 

Weight training, whether it's high-impact or low-impact, is a significant thing to help promote bone strength and health. The best thing about weight training is that you do not even need heavy weights to see the benefits. Light weights and resistance bands have a great impact on your bones. Another positive thing about these activities is that they can all be done with family and friends. Having accountability partners that will keep you active is important. Finding an activity that you enjoy will help you stay more consistent with it because you think it is fun. Overall, exercise will improve your bone density and help treat your Osteoporosis!

Nutrition Advice

​Eating Vegetables
A high intake of green and yellow vegetables (Broccoli, Brussels Sprouts, Peppers, Squash, Leafy Greens) with high amounts of Vitamin C can help improve bone mineral density.
Consuming Enough Protein
Prioritizing protein in your diet is important because about 50% of bone is composed of protein, therefore it is necessary for your bones to receive ample amounts. Researchers show that low protein intake negatively impacts calcium absorption. Calcium is a key component to having strong bones. 
Magnesium and Zinc
1. Legumes
2. Seeds
3. Nuts
4. Eggs
5. Whole Grains 
6. Spinach
7. Tofu
8. Bananas 
9. Avocados
Magnesium is significant for bone health because it helps convert Vitamin D into its active form which leads to calcium absorption. Zinc is involved with bone building cells and prevents excessive bone breakdown and deterioration. Another benefit from eating foods containing high amounts of Zinc and Magnesium is that these minerals help new bone formation and boosting the effectiveness of calcium and vitamin D. 

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You Can Overcome!

Whether it's exercising with weights, going on hikes, or selecting the correct foods to eat, there are several methods that you can incorporate into your life today to help manage and treat your Osteoporosis and gain a sense of control over the symptoms. Contact us today to learn more about how Ageless Fitness can help you!