Osteoporosis & Exercise

Post menstrual women can lose up to 4% bone mass annually in the first 10 years following menopause.

 

 This factors can not be controlled

- Female gender

- Ethnicity (americans and africans have higher bone density)

- Family history

 

Risk factors that can be controlled

 

- Smoking

- Lack of exercise

- Diets lacking in calcium

- Poor nutrition

- Alcohole abuse

- Vitamin d deficiency

- Inability to absorb nutrients properly.

- Loss of menstrual periods. 

 

Symptomes

 

- Fratcure of spine

- Stress fracture

- Fractures related to osteoporosis can result in significant pain and disability.

 

Here are some tips on how Physiotherapy or Excersice can help you out:

 

Fear-free exercise for osteoporosis

 

Your doctor told you that your bones are thinning and that osteoporosis could be in your future. Now what — should you avoid physical activity to prevent injury?

 

Absolutely not. Instead, familiarize yourself with these three little words: Weight-bearing exercise. Not only does weight-bearing exercise help keep bones strong, it also strengthens muscles throughout your body so that you will be more flexible and limber, reducing your risk for injury and fracture. 

 

WALKING 

 

What’s so great about walking? This low-impact exercise is one of the most affordable and safest ways to build your strength — and you can do it, well, anywhere.

 

Do:

- Invest in the right shoes. This means choosing closed-toe shoes that have a wide base, good treads, and support your arch and ankle.

 

-“Walk on as even a surface as possible, even if that means going to the local track,” .Tracks tend have a spongy surface, which is better than the hard concrete of a sidewalk if you do happen to fall. Avoid walking on slopes, which can create an uneven gait.

 

- Get an indoor routine. On rainy or icy days, stay inside and try a walking routine at home (or at the mall). Walk in place, or you might want to buy a home walking workout video.

 

Don’t:

- Invest in a weight vest, which are sometimes recommended to enhance the fitness benefits of walking. Getting in and out of the vest can put you at risk for injury. 

 

DANCING 

Ballroom dancing is a fantastic weight-bearing activity”.  it also offers fun and a chance to socialize.

 

Do:

-Invest in proper dance shoes. The low-heeled dance shoes women wear are safe because they have a wider base and are made for the activity.

 

Don’t:

- Get thrown around. “People with osteoporosis shouldn’t get thrown in the air and caught,” points out Shipp. You’ll also have to avoid more daring maneuvers that require a lot of twisting of the spine or wrists. Give partners a heads-up so they don’t lead you past your comfort zone. 

 

TAI-CHI 

There’s a lot of evidence that tai chi benefits the bones” . In addition to preserving bone strength, this martial art also improves your balance, which is essential for injury prevention.

Westcott suggests using a trained instructor and investing in a good pair of athletic shoes if you want to reduce your chances of falling, even in this gentle, balance-enhancing practice. 

 

Table Tennis 

Available at almost every senior center, ping-pong is an indoor activity that offers socialization and a chance to be as active as you are able.

 

Do:

-Make sure you play on a solid surface and have good footing. Even though this isn’t a terribly demanding sport, there is still a chance that you might trip. Wear sturdy walking shoes if you’re planning a round of ping-pong.

-Play doubles. Playing with a partner will keep you active but prevent you from having to reach too far or risk falling as you race along the back of the table.

 

Don’t:

-Push yourself. Sure, your friend might be faster, more agile, and able to get in a few zingers, but you don’t have to win every game. Just enjoy being active and have fun with it. 

 

Free Weights 

Upper-body strength training is weight-bearing exercise for the spine. This low-impact exercise can help promote the bone health of your spine if done correctly.

 

Do:

- Stand up. You are actually better off standing up straight with your feet apart and knees slightly bent and slowly doing repetitions with free weights than sitting down on a weight-training machine. This is because of the way the weight load is distributed during sitting versus standing.

 

-Use props. “I like to see people doing resistance exercise with elastic bands and dumbbells.”  “I like a little bit of very safe, sensible, resistance training, about 20 minutes two times a week.”

 

Don’t:

- Start a weight-training program without the help of a trainer or physical therapist who knows you have osteoporosis and can help you choose the `right weights, posture, and range of motion. 

 

YOGA 

Yoga is an excellent exercise for people without osteoporosis, but if you have thinning bones, you’ll need to take extra precautions.

 

Do:

Let your instructor know you have osteoporosis. “Be assertive in class and let your instructor know that you will need modifications” . Many yoga poses can be modified with the help of a straight-backed chair so that you don’t have to do deep bends. Done correctly, yoga can help you improve your balance and flexibility and possibly reduce harmful falls.

 

Don’t:

Try poses without a trained instructor familiar with yoga for people with osteoporosis. Doing twists and bends incorrectly could hurt you and lead to bone fractures.

 

RECUMBENT BIKING

Bicycling is not a weight-bearing activity,  but it is a low-impact sport that can be easy on the joints and provide a good cardiovascular workout at the same time. If you have osteoporosis, you might want to try the recumbent stationary bikes that are available in many gyms, YMCAs, and community centers.

 

Do:

Consult with a physical therapist or trainer to make sure you have the right posture and settings for your legs and arms so you can get the best workout. You might need padding for certain joints or body parts.

 

Don’t:

Try this activity if you have significant spinal deformity because of osteoporosis. 

The load and resistance can aggravate existing injuries.