| A woman who had been diagnosed with | | | | and progress to more challenging weights with |
| osteoporosis came to me for a fitness | | | | lower repetitions. |
| consultation. She was so stymied by her diagnosis | | | | 3) Stretching. Why? To correct postural alignment |
| that she had stopped exercising for fear of | | | | and prevent a shift in the center of gravity which |
| causing further damage to her fragile bones. The | | | | can increase the risk of falling. |
| truth is that exercise is both a preventative and a | | | | · Avoid spinal flexion (forward bending) in all |
| treatment for this condition, but the strategies | | | | positions (e.g. standing or seated toe touches, the |
| are completely different. There are many safe | | | | plough) which places additional forces on the |
| and effective exercises for osteoporosis, but you | | | | weakened vertebrae. |
| need to bone up on the guidelines. | | | | · Restore normal spinal curves, especially the in |
| The ultimate goal of exercise for osteoporosis is | | | | upper body. Vertebral fractures and poor posture |
| to reduce the risk of falls and hip fractures. | | | | can cause excessive rounding of the mid-back. |
| Although most fractures occur in the spine (about | | | | · Lengthen the spine and stretch the torso to |
| 40 percent), a hip fracture has the most | | | | maintain height. |
| debilitating and life-altering effect. About 25 | | | | · Avoid stretching or strengthening areas prone |
| percent of fractures occur in the hip, most often | | | | to fracture when pain is present. |
| in the upper part of the thighbone (the femur), | | | | 4) Balance, stability and coordination. Why? To |
| and in about half of these cases, the individuals | | | | enhance the skills that help you recover from a |
| are not able to walk unassisted again. Fifteen | | | | stumble, change direction and prevent a fall. |
| percent of fractures occur at the wrist, often the | | | | · Static Balance: Practice stork stance, "tight |
| result of an outstretched hand to break a fall. | | | | rope" walk, etc. |
| This Five Point Exercise Plan offers you a | | | | · Dynamic Balance: Practice weight shift, start |
| well-rounded fitness training program for | | | | stop, change of direction. |
| osteoporosis, including exercises to protect and | | | | · Stability: use tools like balance pads, disks, foam |
| strengthen the weakened bones, improve posture | | | | rollers and stability balls to improve core |
| and core stability, and prevent falls. | | | | stabilization. |
| 1) Weight-bearing aerobic exercise. Why? Gravity | | | | 5) Core training Why? To build strength and |
| exerts a positive force on the bones. | | | | endurance in the postural support muscles of the |
| · Protect the spine - avoid impact exercise and | | | | trunk and pelvis. |
| any jarring or twisting movements. | | | | · In abdominal exercises, avoid spinal flexion |
| · Perform low-impact exercise, like walking, at a | | | | (forward bending, as in a crunch) and flexion with |
| brisk pace. | | | | rotation (as in a side crunch). |
| · Add intervals of faster walking, if appropriate. | | | | · Do exercises like the plank and "dead bug" |
| · Incorporate hills, steps and inclines into your | | | | series, which work the abdominals with the trunk |
| route to increase intensity. | | | | in neutral spine alignment. |
| 2) Strength training. Why? The pull of muscle on | | | | · Include exercises for the muscles that support |
| the bone stimulates formation. | | | | the length of the spine, e.g. back extension |
| · Do full-body strength training since loading is | | | | exercises which require you to gently arch the |
| site-specific to the bones. | | | | spine. |
| · Reinforce vulnerable fracture sites: the hip, | | | | Of course, this information should not take the |
| spine and wrist. | | | | place of guidance from your own physician or |
| · Strengthen the large muscles of upper legs as | | | | other medical professional. Always consult with |
| well as the smaller muscles of lower legs for | | | | your doctor before beginning an exercise program |
| stability. | | | | or becoming much more physically active. |
| · Start with lighter weights and higher repetitions | | | | |