Standing opposes the loss of bone mineral content caused by immobilization. However, immobilization is only partially responsible for osteoporosis in SCI.
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.
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.
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.
Choose weight-bearing exercise, such as strength training, walking, hiking, jogging, climbing stairs, tennis, and dancing. This type of physical activity can help build and strengthen your bones. Don't smoke. Smoking increases your risk of weakened bones.
Taking brisk walks for 30 minutes per day 3 or more times per week (volume>16) is recommended to prevent bone loss.
Weight-bearing Exercise for Osteoporosis
Walking as little as three to five miles a week can help build your bone health. For general health, most experts recommend that everyone get at least half an hour of moderate to vigorous exercise five times a week. Forty-five minutes to an hour is even better.
It's not clear why people with osteoporosis may experience fatigue, but it could be because your body is lacking in vitamin D. Vitamin D deficiency can contribute to both poor bone health and make you feel tired. Another connection may be between certain medications taken for osteoporosis.
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.
A study has concluded that air pollution is accelerating osteoporosis in postmenopausal women. Researchers scanned the bones of more than 9,000 women living in four different parts of the US.
For women, the figure was 26.4 years for those beginning treatment at 50 and 13.5 years for those beginning treatment at 75.
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.
Sudden, severe back pain that gets worse when you are standing or walking with some relief when you lie down. Trouble twisting or bending your body, and pain when you do. Loss of height.
Marching in place is a weight-bearing movement that is “an overall great exercise for increasing bone density and strengthening the joints around your hips,” said Brace.
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.
Osteoporosis is not reversible, but medication, a nutrient-dense diet, and weight bearing exercise can help prevent further bone loss and rebuild bones.
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.
Stair climbing can help prevent osteoporosis by developing denser, stronger bones. As your muscles pull against the bones of your hips and spine, the bones gradually increase in size, slowing the gradual rate of bone loss that occurs with old age.
Make sure you're eating foods high in calcium and vitamin D, two building blocks of bone health. Dairy, fish, fruit, and vegetables are great sources of both. Low-fat milk, yogurt, and cheese, fatty fish like salmon and mackerel, and many fruits and vegetables are high in calcium and vitamin D.
Studies have also shown that a moderate intake of certain alcoholic and non-alcoholic beverages like wine, beer and tea may also be good for your bones. More research is also needed to better help us to better understand the relationship between these drinks and bone health.