From the scenic shores of Lake Michigan to parks, museums, and the casino, Michigan City, IN offers a wealth of recreational activities. However, after a diagnosis of osteoporosis, you may be nervous about staying active.
Does activity increase your risk of a fracture? No; in fact quite the opposite.
Exercise can help prevent bone loss while improving balance. It promotes wellness in senior living through a higher quality of life. Weight-bearing exercise, strength training, and exercises for balance and stability are crucial components of a senior bone health program.
Learn more about how the right activities can make living with osteoporosis easier.
Weight-Bearing Exercise for Senior Bone Health
Weight-bearing exercise refers to activities you do while standing so your bones and muscles work against gravity to keep you upright. Weight-bearing exercise can slow bone loss and may promote bone growth.
Aerobic exercise can be high-impact or low-impact. High-impact exercise can be very beneficial for senior bone health. However, it may not be a good option if your osteoporosis is advanced, or if you have had a fracture.
High-impact weight-bearing exercise includes activities such as:
- Jogging
- Jumping rope
- Step aerobics
Low- to moderate-impact exercise can also be very beneficial in limiting bone loss. Examples of these activities include:
- Walking
- Dancing
- Elliptical training machines
- Stair climbing
Aim for 30 minutes of weight-bearing exercise on most days of the week. If you don’t already have a regular exercise routine, you can gradually work up to doing 30 minutes a day.
Incorporate Strength and Resistance Training
Strength training refers to activities where you move your body or a weight against resistance. Types of resistance exercises include:
- Lifting weights
- Weight machines
- Elastic resistance bands
- Lifting your own body weight, like with lunges, step-ups, or squats
- Swimming
- Cycling
- Functional movements, like moving from sitting to standing
Resistance training strengthens your muscles, tendons, and bones. APTA Orthopaedic has reported several studies showing that it can improve bone mineral density and prevent bone loss, even at a lower intensity level. Muscle contractions from strength training cause pressure on the bone, which promotes bone formation.
Keep in mind that the benefits of strength training exercises are site-specific. This means that if you want to prevent bone loss in your femur, you need exercises that target your thighs and hips.
Improve Balance and Stability
Exercises for balance and stability help your muscles work together in a way that makes you less likely to fall. Tai chi, yoga, and Pilates can improve strength, balance, and flexibility. Doing them with a class can give you a sense of community and support on your fitness journey.
You can also incorporate balance exercises into your daily workout routine on your own.
Tai chi
Tai chi is an ancient Chinese practice that combines mental focus and physical effort. People have described it as meditation in motion. Studies cited by the National Institutes of Health show that it can reduce the risk of falling for older adults, which promotes aging safely.
Tai chi movements are slow, fluid, graceful, and circular. Tai chi also incorporates deep breathing. You can adapt the exertion level to fit your physical condition.
Yoga and Pilates
Yoga and Pilates have similar benefits although the practices differ.
Yoga is a physical and spiritual practice that originated in ancient India. It combines poses, breathing techniques, and mindfulness. Most types of yoga practiced in the U.S. today are based in Hatha yoga, a slower and more meditative style accessible to beginners.
Pilates was invented in the 1920s as a way to help injured WWI veterans heal. It gained popularity with athletes as a way to build core strength and endurance after an injury.
When practicing yoga, you usually get into a position and either hold it or flow into another position. In Pilates, you adopt a pose and then do small-movement exercises with your arms or legs.
Yoga and Pilates build strength in your core muscles and can improve posture. They also help with flexibility.
Be sure to talk to your healthcare provider before starting a yoga or Pilates routine. You may need to avoid or modify certain poses depending on the level of your osteoporosis.
Independent Balance Exercises
You can incorporate simple balance exercises using your body weight into your workout routine. Movements that may help with stability and fall prevention include:
- Standing up from being seated
- Heel raises and walking on your toes
- Toe raises and walking on your heels
- Lunges
- Standing on one leg
Work up to doing each exercise ten times for osteoporosis support. You can add a few of these exercises to your workout routine every day.
Enjoy Michigan City
Michigan City is full of opportunities for physical activity. You can walk on the dunes along Lake Michigan or explore Washington Park and Beach. The Friendship Botanic Gardens features over three miles of trails with excellent birdwatching sites.
You can find a variety of other ways to stay active. For example, you can visit one of the many museums or the Washington Park Zoo. The zoo started as a wildlife sanctuary and continues to take in animals that need help.
Consult Your Healthcare Provider
You should always talk to your healthcare provider before starting a new fitness routine. They can help you find the right activities based on your level of osteoporosis and overall health. Your doctor will consider factors including:
- Fracture risk
- Muscle strength
- Range of motion
- Fitness level
- Gait
- Balance
- Other health conditions, like high blood pressure or heart disease
You may need a fitness assessment or a bone density measurement. A bone density scan (DEXA or DXA) is a non-invasive, low-dose X-ray. It shows the strength and thickness of your bones.
Living with Osteoporosis at Rittenhouse Village at Michigan City
Living with osteoporosis doesn’t mean reducing your activity level. In fact, staying active has significant benefits for senior bone health. You can strengthen your bones, improve balance, and reduce the risk of falling.
Rittenhouse Village at Michigan City is the ideal environment for working toward your health goals. You can join your neighbors for an exercise class or take one of our excursions to the park or a museum. Our caring staff is here to support your progress on your bone health journey.
Schedule a tour of Rittenhouse Village at Michigan City to see what sets us apart.
