Osteopenia exercise treatment
Your Osteopenia exercise treatment can prevent fractures and it can stop and reverse your bone loss. It should be part of your health care plan.
The health care community is concerned about Osteopenia and Osteoporosis because these conditions lead to fractures. Fractures of the wrist, the hip, the spine or ankle are most common.
If you suffer a fracture, it will not only be painful and inconvenient, it often leads to loss of your independence.
And many research studies show that hip fractures often result in the person's death within a year!
The first focus of your treatment plan should be to reduce the possibility of fractures.
Balance and weight bearing exercises are an effective way to prevent fractures. They should be part of your health plan. Unlike some of the prescription medications, exercise can be inexpensive and it something completely under your control.
You decide when you will do it and how long you will
do it.You can even decide which exercises you will use.
Oh, and yes, it is important to consult your health care provider about any new exercise plan. This is especially true if you have other medical conditions or if your bone loss has already reached the stage of Osteoporosis. (You do not want your exercise to cause a fracture! Get advice, please.)
There are so many effective Osteopenia exercise treatment plans that you will be able to find a program that fits your own lifestyle. On this site you can read how to improve your balance and prevent falls AND you can study the Bone density exercises.
If you are serious about preventing fractures, you will start with Balance and co-ordination exercises You can do these in the kitchen while waiting for water to boil or you can do them between TV programs.
They are easy and they are effective in preventing falls. And you can read about bone building exercises . (There are additional links to specific exercises towards the end of this page). If you are serious about your good health, you will start an this exercise program as soon as possible.
Osteopenia exercise treatment - is it effective?
Yes, it is effective! A Tuffts University study in 1994 that demonstrated that even sedentary women (ages 50 - 70) who engaged in a regular exercise program, preserved their bone density, while non-exercising women lost bone density. The study also showed that many in the exercise group increased their bone density - especially in
the vulnerable hip area.
But the Tuffts University Osteopenia exercise treatment study was not just about bone density. The exercisers also
improved muscle mass, strength and balance - all important for preventing falls and fractures.
Reference: Nelson ME, Fiatarone MA, Morganti CM, Trice I, Greenberg RA, Evans WJ."Effects of high-intensity
strength training on multiple risk factors for osteoporotic fractures. A randomized controlled trial."JAMA. 1994
Since that landmark study in 1994, there have been many additional studies of the effectiveness of Osteopenia
exercise treatment. They have even brought such programs into nursing homes. Some residents who were using walkers
or canes were able to discard these assitive devices after participating in an Osteopenia exercise treatment
The research has shown time and time again that Osteopenia exercise treatment is one of the best ways to prevent
fractures and restore vitality.
Programs to consider:
Programs to consider: On this site, I am not trying to sell one program or another. I want to let you know about all the Osteopenia exercise treatment and give you some sense of how effective each have been.
Let's start with an overview:
1. If your dexa scan has shown that you have Osteoporosis (and not just Osteopenia ) you need to read and follow the advice in this Osteoporosis Warning so you do not 'do more harm than good' when adopting a program. NOTE: I add to the Warning page as I find additional cautions listed in the research so it is worth rechecking every soften. Read Osteopenia and Osteoporosis Exercise warning
2. Balance and coordination. The most effective way to prevent fractures is to prevent falls. "The most usual occurrence resulting in a fracture of an older adult is a 'simple' fall from standing height or less."
It is wise to begin with balance and coordination in your Osteopenia exercise treatment. These exercises are important because most Osteoporosic fractures occur from standing falls. And it is a fact that as we age, we slowly lose our balance and equilibrium.
These changes happen so slowly that most people do not notice them until they actually fall. See:
Balance and Coordination exercises
And you will want to check out this Tai Chi program since it has been shown to improve balance and co-ordination AND slows bone loss. Go to Tai Chi program
Joe Minucci has information about balance exercises on
his site at Insiders Guide to Fitness (opens in new windos)
3. There are other ways to improve bone strengthening. There are a number of ways to do this. You can find information about at:
4. And last but not least, I repeat the advice to consult with your health care provider before you start
your exercise program. You know that everyone advises that but there are very good reasons for doing so.
If you want to keep up with the latest research about Osteopenia and Osteoporosis do subscribe to our monthly Osteopenia Updates Newsletter
HOME | Terms and
Conditions of Use | About Us
| Osteopenia Glossary