Your Osteopenia exercise treatment does three important things:
We (and the health care community) are concerned about Osteopenia and
Osteoporosis because these conditions can lead to fractures of your wrist, ankle, arm and spine. (Fractures of the spine often cause kyphosis or dowagers hump - an unsightly and limiting condition.)
If you suffer a fracture, it will not only be painful and inconvenient, it may lead to loss of 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. Weight bearing exercise should play a significant role in any such treatment plan.
Both balance and weight bearing exercises should be part of your Osteoporosis, Osteopenia treatment plan. Why both?
1.Balance exercises prevent falls. If you do not fall, you are far less likely to suffer a fracture.
Now you may be thinking, "But I have not fallen in years. I have good balance." That may be true. But it is also true that we lose about 1% of our balance every year after age 35. So at age 40 we may be OK.
But by the time you reach age 65 you will have lost 30% of your natural balance and by age 80, close to half you balancing ability will be gone UNLESS you practice balance exercises on a regular basis. (This age related loss of balance is the main reason why so many elders fall. And if those who have Osteopenia or Osteoporosis often break bones.)
2. Weight bearing exercises. You also want to include weight bearing exercises since these are what stimulate your Osteoblasts, the cells that build new bone.
First, you want to do some balance work - every single day. Why? So you do not fall and break a bone.
1. Read: Exercises for co-ordination and balance
2. You may also want to check out Tai Chi. This easy to learn program has been shown to both increase balance and co-ordination AND increase bone density. More information and a link to a really good program can be found at: Tai Chi Program
3. Some people ask about Yoga. There are some real problems with the practice of yoga is you have bone loss. Some have suffered fractures during practice so I can not give it unqualified recommendation. If you are thinking about doing Yoga and you have Ostepenia or Osteoporosis, I encourage you to read these Osteopenia exercises treatment yoga pages first:
In addition you want Osteopenia exercise treatment: weight bearing - at least 3 times a week. These are the exercises that stimulate your Osteoblasts so they build new bone. Why 3 times a week? To give your muscles time to recuperate. Suggestions:
OK. That is a lot of information. I hope you have found it useful. As I find more studies about good exercises, I shall add it to this page.