If you are over the age of 50 and just received news from your bone density that you have osteopenia, the first stage of osteoporosis, you are not alone. This is a common health problem for women that are in this age category, but there are things you can do that will help stop this condition from worsening. Exercising is the best remedy you have for this, and here are the top three types of exercises you should focus on to stop your osteoporosis from worsening.

Walking

One of the best things you can do to prevent your condition from worsening is to walk, and you should try to walk every day to experience the best results. Brisk walks offer a lot of benefits that may help slow done your loss of bone density, and they are also good for your heart and helps you build muscle mass. Walking is also one of the easiest and simplest exercises you can do.

Weight-bearing exercises

Walking is actually considered a weight-bearing exercise, but there are other types of weight-bearing exercises that are also good to do if you are in the first stage of osteoporosis. Using a stair-step machine or performing low-impact aerobics are both good examples of weight-bearing exercises, and these are both relatively easy to do, which makes them ideal for a person who is not accustomed to working out a lot.

Examples of other types of weight-bearing exercises include hiking, running, jumping rope, and dancing. These activities can be slightly harder to do, but they can really help you build muscles in your body.

Muscle-strengthening exercises

The third type of exercise to focus on is the type that helps you strengthen your muscles, and these are called muscle-strengthening exercises. The best example of this type is weight lifting. Lifting weights on a regular basis is one of the best ways to help your muscles become stronger, and you can start with small hand weights if desired. If you get a small set of hand weights, you could practice lifting them up and down while you are sitting down watching TV or relaxing. This is something you can do anytime, and it will help you build your muscles.

Building your muscles helps stop the progression of osteoporosis simply because your muscles protect your bones. If you can focus on these three types of exercises, not only will your muscles become stronger, but your bones will be more protected, and you might be able to reduce the risks of breaking a bone if you fall.

If you would like to learn more about exercising as a treatment for osteoporosis, contact your doctor today.