Exercise and Osteoporosis

WHAT IS OSTEOPOROSIS?
Osteoporosis is typically known as lowered bone mass, but clinically, it is diagnosed when bone mineral density drops to below 2.5 standard deviations below normal values. Causes or risk factors include age, gender, family history, smoking, menopause in women, poor dietary habits (low calcium intake) and lack of exercise over one's lifetime. Certain prescription drugs can also cause bone loss as a side effect.

BENEFITS OF EXERCISE
Evidence shows that regular exercise can slow the age-related decline in bone density. These improvements will usually be seen after approximately 9-12 months of activity. Exercise will also improve muscular strength, posture and balance. The improvement in these three areas will greatly minimize the risk of falls and fractures resulting from falls.

SPECIAL CONSIDERATIONS
*Avoid twisting or rotating of the spine during exercises
*Avoid stooping or forward bending movements at the hips. This can increase the risk of fractures in the vertebrae.
*Ensure the exercise area doesn't have any obstacles that can increase the risk for tripping and falls. Clear clutter away and avoid unstable surfaces such as walking on ice or uneven ground.
*Be aware of reduced low back and abdominal strength if previous vertebral fractures have occurred. Start back gently and progress slowly. You may want to consult with a physiotherapist for modified exercises.
*If pain limits you considerably, consider a water-based program such as swimming or walking in the water. Chair exercises and modified exercises on dry land are also an option.

EXERCISE RECOMMENDATIONS
Aerobic = train large muscles and perform weight bearing activities whenever possible (Walking, cycling, water walking). Train 3-5 times a week for 20-30 minute sessions at an intensity of 40-70% of maximum heart rate
Strength = perform 2 sets of 8-10 repetitions 2-3 times a week for 20-40 minutes. Exercises should involve the shoulders, arms, hips, legs, upper back and abdominals.
Flexibility = 5-7 times a week; all major muscle groups, especially in the chest area for improved posture
Balance exercises = practice balance exercises 3-5 days a week to reduce the risk of falls.