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Introduction by Joan to Part 3 of her new series, The Best Exercises for Osteoporosis Prevention.
While there are certain osteoporosis exercises to avoid if you’ve been diagnosed with osteoporosis, exercise is extremely beneficial. Your program should follow these safety guidelines that pertain to specific positions and movements, as well as to impact-loading or jarring of the spine or hips, which we'll get into. The cardinal rule is to talk with your doctor about any exercise program before beginning a routine or intensifying your exercise program. Osteoporosis exercises to avoidIf you have osteoporosis, you should avoid any of these activities or exercises:
1. Jar the spineJarring the spine, or impact loading as in high impact cardio exercise, increases the risk of spinal fracture because the weakened vertebrae cannot tolerate this force. This means no jumping, no jogging or running, or any activity where both feet are off the ground at the same time. (Impact loading exercises are advisable for osteoporosis prevention, but not if you’ve been diagnosed). Osteoporosis exercises to avoid #1: Jumping, jogging, and running or any activity where both feet are off the ground at the same time.
Lifting a load overhead may cause compression to the spinal vertebrae, increasing the risk of fracture. Avoid exercises like a military press or shoulder press in which you raise the weights above your shoulders.. This also applies to lifting heavy household items onto a shelf above your shoulders or hoisting your carry-on into the overhead bin. A shoulder stand in yoga has the same effect, when your shoulders and upper back are bearing your bodyweight. 3. Lifting heavy objects some distance away from your bodyLifting heavy objects at a distance away from your body, as in lifting a heavy roasting pan from the oven, requires you to lean into them, increasing your risk of falling while putting stress on your spine in the forward-bending position. Move objects closer to you so that you are not leaning and reaching beyond your safe balanced position. 4. Bending forward from the waist with the back roundedBending forward from the waist with the back rounded (spinal flexion) dramatically increases the forces on your spine, increasing the danger of a collapsed vertebra. This means no crunches or sit ups, no toe touches in any position (standing or seated), or rowing machines that may require this position. Certain positions in yoga and Pilates need to be modified for safety guidelines. Osteoporosis exercises to avoid #4: Bending forward from the waist with the back rounded (spinal flexion).
However, spine extension exercises which are performed by arching the back are safe. These exercises strengthen the back extensor muscles, the large muscles that hold the spine erect, reducing the development of a dowager’s hump, reducing back fatigue, and strengthening the spine itself. 5. Quick twisting movements from the waist or twisting with impactWhen you twist at the waist your shoulders rotate but your hips don’t, increasing the risk of damaging fragile vertebrae of the spine. Make it a habit to rotate your whole body with the torso aligned shoulders over hips, rather than turning from the shoulders or twisting your back. Sports like tennis, golf and bowling are also risky as they combine twisting movements with the impact of hitting a ball. Seek professional guidance as to how to modify these activities for safely. Osteoporosis exercises to avoid #5: Twisting from the waist when the shoulders rotate but your hips do not.
Use caution in moving your leg across the midline of your body with resistance, as in exercises you might perform in the gym with certain types of resistance-exercise machines, including cables. Also, avoid extreme external hip rotation with bodyweight, as in the pigeon pose in yoga. A weakened hip may be more susceptible to breaking when stressed in this manner. In addition to avoiding these activities and using proper body mechanics, the most important strategy to protect your bones is to prevent falls and fractures. Falls are the leading cause of injury in people over age 65. Each year about a third of all persons over 65 will fall. Many of these falls result in a broken bone, often at the hip or wrist (the result of an outstretched hand to break a fall). Many factors can lead to a fall: · Poor balance · Weak muscles · Vision problems · Certain diseases · Alcohol use · Some medications · Hazards in the home Many of these factors can be corrected with appropriate exercise, medical consultation, and fall-proofing the home. For more information on creating a well-rounded strategy to prevent falls, please see Exercises for Fall Prevention. Disclaimer: The information presented in this article should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. Medically Reviewed by James E. Gerace, MD One of the best ways to strengthen your bones and prevent osteoporosis is by getting regular exercise. Even if you already have osteoporosis, exercising can help maintain the bone mass you have. Why do health experts recommend exercise for osteoporosis? When you exercise, you don't just build muscle and endurance. You also build and maintain the amount and thickness of your bones. You may hear health professionals call this “bone mass and density.” Three types of exercise for osteoporosis are: All three types of exercise for osteoporosis are needed to build healthy bones. Weight-bearing means your feet and legs support your body’s weight. A few examples of weight-bearing exercise for osteoporosis are: - Walking - Hiking - Dancing - Stair climbing Sports like bicycling and swimming are great for your heart and lungs. However, these are not weight-bearing exercise for osteoporosis. That’s because you are being held up by something other than your feet and legs, such as the bicycle or the water. 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. Resistance means you’re working against the weight of another object.Resistance helps with osteoporosis because it strengthens muscle and builds bone. Studies have shown that resistance exercise increases bone density and reduces the risk of fractures. Resistance exercise for osteoporosis includes:
You can find instructions for safe exercises online. Once source is the CDC https://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/). Another source is the National Institute on Aging (https://www.niapublications.org/exercisebook/chapter4_strength.htm). For best results, do resistance exercises two or three times a week. Make the exercise more challenging by gradually adding weight or repetitions. Work all your different muscles -- including arms, chest, shoulders, legs, stomach, and back. Be sure not to do resistance training on the same muscle group two days in a row. Give each muscle group time to recover. Flexibility is another important form of exercise for osteoporosis. Having flexible joints helps prevent injury. Examples of flexibility exercise for osteoporosis include these: Many people worry about the safety of exercise later in life. You may be concerned if you already have osteoporosis or osteopenia. Perhaps you have never been very physically active. Whatever your concern, you can choose from a range of safe exercise options. To ensure your safety during exercise for osteoporosis, keep these guidelines in mind: - Talk to your doctor before beginning any exercise program. This is especially important if you know you have bone loss or osteoporosis. - Weight-bearing exercise does not have to be high impact. Running, jogging and jumping may put stress on your spine. These high-impact activities may lead to fractures in weakened bones. If you already have bone loss, choose gentler weight-bearing exercise like walking, dancing, low-impact aerobics, and gardening. - If you already have osteoporosis, be careful of exercises that involve bending and twisting at the waist. This motion can put you at risk of fracture. Exercises that involve waist twisting include sit-ups, toe touches, and rowing machines. Golf, tennis, bowling, and some yoga poses also include some twisting at the waist. Talk to your doctor before choosing any of these activities. |