Exercise and Osteoporosis

Welcome Back!!
As we have discussed in the previous blog about the causes, symptoms and diagnosis of osteoporosis. Lets look into the Preventive part of this silent disease.

EXERCISE BENEFITS
1) Weight bearing exercises regularly help to avoid damaging effects.
2) Aerobics, dancing, waking, stair limbing or any activity that uses gravity to place weight on bones will help
perform resistance exercise training with bands.

BODY BALANCE AND OSTEOPOROSIS
If you suffer from osteoporosis, you are vulnerable to fractures.So its important to ensure good balance skills.You can also reduce risk of balance-related injuries by avoiding walking in dark leave a light on if you have to regularly get up at night.Use walking stick .

Exercises
Balance exercises can be checked out here: http://fitnessphysios.blogspot.in/2012/04/coping-with-menopause_04.html

WEIGHT BEARING EXERCISE
These exercises are important because as you work your muscles tug on your bones which stimulates new cell production and helps to strengthen them.
Weight bearing exercise is, any activity in which your legs and feet take most of your body weight such as jogging, walking, dancing and aerobics.Aim for 30 min 5days per week workout.

YOGA


When practiced correctly is beneficial. Seated and standing poses most beneficial.

VIRASANA

 

SHALABHASANA

PILATES
Prevents osteoporosis and improve balance. It strengthens your body and improve posture, balance and coordination.
Best Pilates
Those done on all four position and lying on your stomach or sideways.
Best back exercises

WALL PUSHUPS

                     

BACK EXTENSION

Single leg circles done lying on back and tracing small circles above you with one leg at a time.
Starting with circling leg perpendicular to body and other flat on ground.





Modification: 
The best option is to find class designed for people with osteoporosis.
Common modifications: Always keep head down when lying on floor instead of lifting neck.

EXERCISES TO AVOID
Forward bending may cause spinal fractures, rolling spine is also dangerous.
Specific exercises to avoid: spine twisting, roll up, scissors, neck pull, spine stretch, etc
Ask your Pilates instructor who specializes in working with osteoporosis for limitations.

STRENGTH TRAINING
It helps to increase bone density.
Improves balance and coordination
Lifting weights just twice a week produces 13% increase in dynamic balance over 12 months.
Helps to reduce symptms of osteoporosis including those associated with pain,bone loss and deteriorating posture
Improves quality of life
Ability to perform everyday activities.

STRETCHING
Stiff joints leads to tightened muscles.Your abdomen and chest muscles pull your body forward which can result in stooped posture.Avoid stretched that bend the spine.


AMBULATORY EXERCISES

ZUMBA

WALKING: try up and down hill and alternate between faster and slower speed.
Dancing: fun way to get weight bearing exercises for leg. Zumba, lone dancing, ballroom, tapdance and others can help to keep the bones healthy.



TAI CHI
Involves slow movements combined with deep breathing and meditation.



FALL PREVENTION
You should take measures to prevent yourself from falling and having fractures.
Following link will give you a insight of the fall prevention strategies: http://fitnessphysios.blogspot.in/2012_02_01_archive.html

Need more Evidence: http://www.hygenicblog.com/2012/04/19/bone-mineral-density-and-function-improve-after-exercise-in-osteoporosis-patients/



Age gracefully.......
Cheers!!!

DISCLAIMER: Refer your doctor before attempting any of the mentioned exercises.