General Exercises for Osteoporosis If you are unable to walk, stand up as often as possible to allow the legs to carry your weight. This activity is beneficial to bone activity. Exercising to strengthen the legs and improve overall health can help reduce bone loss, create better balance, and reduce fall risk.
Osteoporosis – When you aren't moving, your bones can weaken, putting you at risk for low bone density. Falling and fractures – This is especially a concern for elderly women. Muscle weakness from inactivity makes a devastating fall more likely.
The World Health Organization says a sedentary lifestyle even contributes to osteoporosis. Sitting at a desk all day, typing, and peering at a computer screen also have negative effects on joint health.
Lean forward at the hips with a straight back to reach your foot. Do not allow your upper back to slouch. Keep the natural inward curve of your lower back and a straight upper back. If you are sitting for long time and your feet do not touch the ground, use a footstool to keep your hips and knees horizontal.
Activities such as jumping, running or jogging can lead to fractures in weakened bones. Avoid jerky, rapid movements in general. Choose exercises with slow, controlled movements.
Osteoporosis is more likely to occur in people who have: Low calcium intake. A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures.
Low levels of physical activity and prolonged periods of inactivity can contribute to an increased rate of bone loss. They also leave you in poor physical condition, which can increase your risk of falling and breaking a bone. Chronic heavy drinking of alcohol is a significant risk factor for osteoporosis.
Improves circulation and respiration (i.e. heart and lung function). Increases bone density resulting in reduced risk of osteoporosis or fractures (i.e. weakened or broken bones). Increases weight bearing for improved development of hip joint and reduced risk of hip displacement/dislocation.
Bisphosphonates. For both men and women at increased risk of fracture, the most widely prescribed osteoporosis medications are bisphosphonates. Examples include: Alendronate (Binosto, Fosamax)
You can prevent bone loss with regular exercise, such as walking. If you have osteoporosis or fragile bones, regular brisk walking can help to keep your bones strong and reduce the risk of a fracture in the future.
Bending forward with osteoporosis. Bending forward is generally safe and won't cause a spinal fracture. But you may 'over-flex' your spine if you push yourself to the limit.
For women, the figure was 26.4 years for those beginning treatment at 50 and 13.5 years for those beginning treatment at 75.
Taking brisk walks for 30 minutes per day 3 or more times per week (volume>16) is recommended to prevent bone loss.
Bone-strengthening program
An exercise program for osteoporosis should include four components: Weight-bearing exercises force your body to work against gravity, which helps to strengthen bones. Examples include walking, climbing stairs, playing tennis, and dancing.
People with osteoporosis may not have any symptoms. Some may have pain in their bones and muscles, particularly in their back. Sometimes a collapsed vertebra may cause severe pain, decrease in height, or spinal deformity. The symptoms of osteoporosis may look like other bone disorders or health problems.
For the over 70s, there's also evidence to show standing on each leg for one minute three times a day can help improve hip bone mineral density. Stronger hip bone mineral density means if you do fall you are less likely to fracture.
If you have osteoporosis in the hips, there is no specific restriction on the amount of weight lifted or types of movement. But people with osteoporosis in any area should ensure that their activities don't increase the risk of falling.
If you already have osteoporosis, keep in mind that vitamin D and calcium alone are not enough to treat the disease. You'll need to take them along with other medications your doctor prescribes.
A T score of -1 to +1 is considered normal bone density. A T score of -1 to -2.5 indicates osteopenia (low bone density). A T score of -2.5 or lower is bone density low enough to be categorized as osteoporosis.
Osteoporosis is more common in women. It affects almost 20% (1 in 5) of women aged 50 and over and almost 5% (1 in 20) of men aged 50 and over. Many people with osteoporosis do not know they have it until they break a bone.