What is Osteoporosis and What Are the Exercise Guidelines?
Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue, which can lead to increased risk of fracture. Known as the �silent thief�, bone deterioration can occur over a number of years without any symptoms. Unfortunately, by the time affected bones break or fracture, the disease is already fairly advanced and less treatable. The most common fractures associated with osteoporosis are in the hip, spine, wrist, and shoulder.
Today, no single cause for osteoporosis has been identified.
Exercise is an important step towards protecting your bones, as it helps protect your spine, slows the rate of bone loss, and builds muscle strength, which can prevent falls.
Exercise is recommended for all people with osteoporosis, even people who have had a spine or hip fracture. As a Bone FitTM Trained, Registered Kinesiologist, I can help design an exercise regime for you that best suits your lifestyle and bone health by incorporating the following four expert recommend types of exercise:
- 1. Strength Training
Frequency: At least 2 days/week
Exercises for legs, arms, chest, shoulders, back
Use body weight against gravity, bands, or weights*
8 � 12 repetitions per exercise
- 2. Balance Exercises
Frequency: Every day
Tai Chi, dancing, walking on your toes or heels
Have a sturdy chair, counter, or wall nearby, and try (from easier to harder): shift weight from heels to toes while standing; stand heel to toe; stand on one foot; walk on a pretend line
- 3. Posture Awareness
Frequency: Every day
Gently tuck your chin in and draw your chest up slightly
Imagine your collarbones are wings � spread your wings slightly without pulling your shoulders back
- 4. Aerobic Physical Activity
Frequency: At least 150 mins/week
Bouts of 10 mins or more, moderate to vigorous intensity*
You should feel like your heart is beating faster and you are breathing harder
You might be able to talk while doing it, but not sing
Take a moment to watch the following video to find out how I can help you live better with Osteoporosis.
Cited from Osteoporosis.ca