Exercise
and Osteoporosis
For individuals with osteoporosis, a disorder characterized
by a loss of bone mineral density, exercise is one of the best forms
of medicine.
Physical activity can slow bone mineral loss, improve posture and
overall fitness, and improve balance and safety. The key is in knowing
which exercises to do, and how to do them.
- Weight-bearing activities. These include any exercises done while standing
and bearing weight through the bones. Perhaps the best exercise in
this category is walking. Brisk walking should be done everyday, ideally
for 20-30 minutes at a time. When first getting started, start with
a five minute walk, adding one minute with each subsequent walking
session.
- Resistance
training. These exercises are designed to build strength in muscles
and in bones. Resistance training may involve the use of
dumbbells or resistance machines typically found in gyms. At home,
household objects such as soup cans are a fine substitution for light
dumbbells. Resistance exercises may also include activities which
involve raising and lowering the body against the force of gravity,
such as
squatting and getting in and out of a chair.
- Postural
exercises. Osteoporosis is sometimes characterized by a stooped-forward
posture. Exercises that involve
standing erect and strengthening the
back may reverse that forward curvature of the spine. Think about
standing and sitting up straight at all times, and avoid excessive
forward bending
at the waist. A series of exercises performed with resistance bands
(available at many sporting good stores) can further strengthen the
back.
Preventing
fractures and promoting safety are important goals of any exercise
program for osteoporosis. With this in mind, the following
should be avoided:
- Forward
bending. Avoid exercises that promote excessive forward bending at
the waist. Such exercises may lead to an increase
in vertebral compression
fractures.
- Heavy
lifting. Avoid lifting heavy, especially if bending forward. This
includes typical daily activities such as lifting laundry baskets
or grocery bags.
- Twisting.
Excessive twisting movements may put abnormal stresses on your spine.
- High-impact
activities. Heavy weight-bearing activities that involve running
or jumping may put too much stress on the spine.
Exercise
is one of your best allies in the fight against the loss of bone
density. Before
starting any exercise program, consult with your
doctor. He or she can advise you further on safe exercise practices.
Further consultation with a health professional such as a physical
therapist or a certified athletic trainer may start you on your way
towards building stronger bones. Patricia
Patane, MS, ATC, PT, CSCS is a certified athletic trainer, physical
therapist, and strength and
conditioning specialist at the
Vermont Sports Medicine Center in Manchester.
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