Exercises for Treating and Preventing Osteoporosis

My grandmother has just been diagnosed with low bone density. She is being proactive in preventing further damage to her bones, such as taking a calcium and Vitamin D supplement (she cannot drink milk) and exercising. In my research to help aid her exercise routine I have found a lot of information.

Osteoporosis is usually regarded as a disease for the older generation; however it can strike at any age. What is osteoporosis? Osteoporosis, or porous bone, is a condition where the bones in your body lose density and become very fragile making you very susceptible to breaks or fractures if you fall. (For more facts about osteoporosis visit the National Osteoporosis Foundation website) Osteoporosis more commonly affects women, but men are at a risk as well.

So now that we know what it is, can it be prevented or treated? The answer is yes to both. There are several ways to both treat and prevent osteoporosis. Prevention can include diet such as getting enough calcium and vitamin D and avoiding caffeinated drinks. Prevention can also include exercise. Usually it is best if a regular bone strengthening routine is started as a child, but can be started anytime. The one we are going to focus on is exercise. There are three kinds of exercises; weight-bearing high impact, weight-bearing low impact, and resistance/strengthening exercises.

For prevention, you can use a combination of weight-bearing high impact and resistance/strengthening exercises. Weight-bearing exercises include tennis, running/jogging, climbing stairs, jumping rope, hiking, dancing, and high-impact aerobics. Do at least 30 minutes a day as 4-7 days a week. You can break this up into two 15 minute exercises or three ten minute exercises throughout the day.

Add your resistance/strengthening exercises 2-3 days a week. These exercises include using weight machines, lifting weights, using elastic exercise bands, and functional movements. My personal favorite is elastic exercise bands. They are easy and while they work you out (and I promise they will) they are not a hard as weights can be to use. Most women are scared or unsure about using weights because they are awkward to use, they are not familiar with how to use them or they are afraid of "bulking" up. Resistance bands are a good alternative. I am going to give you a few simple exercises to use with bands and one with a medicine ball.

A-B-C's

This one is very simple. All you need is a medicine ball. (Kelly Ripa does this one)This is great for your arm and back muscles.

• Stand with your feet facing forward and about shoulder width apart.

• Hold the medicine ball in both hands out in front of you, one hand on each side.

• Now "draw" your A-B-C's in the air with the medicine ball. (like it's a big pencil)

• You do not have to move quickly, the slower the better, just make it "flow", no jerky movements and do not bend your elbows.

• Alternate: make huge letters. Starting with "A", make your letters by bending at the waist and making your letters as tall as you are.

Resistance band exercises

Any exercise you can do with weights, you can do with exercise bands. They are inexpensive and portable (great for travel). Once these exercises start getting too easy, switch to a thicker band.

Bicep Curls (arms)

Place a resistance band on the ground and step directly on the middle of it with both feet. Grab an end in each hand. With ends in hand, bend arms up to your chest. Release arms palm up all the way to your thighs. Bending only at the elbow, raise arms back up to chest. Do 3 sets of ten repetitions.

Squats (legs and buttocks)

Using the same band in the same position under the feet, pull ends over shoulders. Move feet shoulder length apart and while keeping your back straight, move into a squatting position as low as is comfortable. Move back into standing position slowly. Repeat 20 times.

Chest Press (Chest)

Wrap band around your back. Place the band under your arms, and hold your elbows so that your elbows are by your side and hand are facing out at shoulder level. Push arms out in front of you as if you were pushing an imaginary object away. Pull arms back into original position. Repeat 15 times

Row (mid back)

Sit on the floor with legs out in front of you. Place resistance band around feet and hold an end in each hand. Keep your knees slightly bent and sit straight. Pull the band towards your sides. Keep your elbows close to your sides and your shoulders dropped. Do 10 repetitions.

Weight-Bearing Low Impact exercises are best if you already have osteoporosis or if you have low bone density. These exercises are also safer for people who cannot do high impact exercises. These include low impact aerobics, stair-step machines, walking, and elliptical training machines.

Another important option is non-impact activities. These help improve your posture, balance, and everyday functionality. These help decrease the risk of falls and help in everyday activities. Yoga and Pilates are great for this but ask a physical therapist for advice on which exercises you should not do if you have low density or osteoporosis. Also, Tai Chi is great at strengthening your legs which can help lessen the chance of you falling. Functionality exercises are those that help increase your ability to do everyday activities like sitting and standing. If you have trouble with these simple tasks, simply sit in a chair and practice sitting and standing over and over again until you feel tired. Do this every day to help strengthen your bones and help these everyday tasks become easier.

*If you already have or are at a risk for osteoporosis ask a doctor which exercises are safe for you to do to avoid a fracture. Always consult a doctor before beginning any exercise routine.*