Osteopenia, Osteoporosis Exercise warning for everyone hoping to avoid an unexpected fracture. If your dexa scan or some other kind of bone density measurement has shown that you have experienced bone loss, you may have been advised that exercise can build bone. It can. but the wrong kind of exercise - or doing an exercise the 'wrong way' can also be a cause of fractures.....often a spinal fracture that can lead to back hump/dowagers hump. So if you want to avoid fractures, do read and follow the ideas on the rest of this page.
Osteoporosis Exercise Warning #1. If you have Osteoporosis, do not do any exercises which are high impact without the expressed permission of your health care provider. High impact exercises could cause stress fractures. Also, do not do exercises where you can fall easily. You do not want to break a bone. Examples of exercises the most Osteoporosis advisers say you should avoid: running, jogging, jumping rope, high impact aerobics, football, soccer, hockey etc.
There are many exercises that you can do : walking, progressive weight lifting [with a few exceptions to some positions] and stair climbing are just a few.
Osteopenia Osteoporosis Exercise Warning #2. If you have Osteoporosis do NOT do exercises which require you to bend forward at the waist. Spontaneous crush fractures of the spine can occur when coming back up from this position.
Examples of exercises to avoid: Toe touching, bent over row when weightlifting. Also, although yoga is often helpful since it lengthens and strengthens muscles, many poses in yoga require these forward or bent positions. Avoid them unless you have expert guidance from someone who understands the risks of spontaneous crush fractures in persons with Osteoporosis of the spine.
Good bone strengthening exercises can be found at: Good bone building exercises for anyone with Osteoporosis or Osteopenia
If you have Osteoporosis, it is a very good idea to spend time on balance and co-ordination exercises every day. You want to prevent falls. As we age, we lose some of our 'natural balance' - actually we lose 1% each year after age 35. So a person 65 years old has lost 30% and by age 80, they will have lost 45%. No wonder there are so many falls and broken hips to elders.
BUT it does not have to be that way. With practice you can regain the balance skills of a 35 year old. Yes! Just 5 minutes a day can make all the difference. These balance exercises are things you can do in the kitchen after breakfast or lunch....or you can do them for a few minutes before going to bed. They are not difficult. And they can be fun.
Research shows that these balance and co-ordination exercises bring improvement very quickly. So please do them. Prevent falls!