Posted in Exercise

Osteoporosis: Get up and move

1.5 million people suffer from fractures due to bone disease yearly.

Osteoporosis is the most common cause of fractures.

Osteoporosis causes the bone to become fragile and brittle, making it susceptible to fractures.

After 40, women start experiencing hormonal changes that also contribute to less muscle mass, decreased bone density, among others.  Some of the other symptoms that start surfacing are depression, osteoporosis, anxiety, and cardiovascular disease.

 

Exercises to improve bone mineral densities are weight bearing,  strengthing, and balance exercises.

Weight Bearing Exercises

Description Examples Recommended Amounts Added Benefits
Bearing your body’s weight on your feet and legs as your muscles and bones work against gravity

 

Walking

Low-impact aerobic

Dancing

 

A total of 30 minutes (at one time or broken up) on most days each week

 

  1. Can improve your balance which may reduce your risk of falling (and breaking bones).
  2. It can enhance cartilage integrity, joint lubrication, and increases range of motion

 

Muscle Strengthening Exercise

Description Examples Recommended Amounts Added Benefits
Moving parts of your body, weights or other resistance against gravity Free weights

Weight machines

Resistance bands

 

Works each major muscle group 2 to 3 days per week
  1. Making your muscles stronger, can help prevent the falls that can lead to fractures
  2. Strengthens connective tissue

 

 

***The recommended weight to help with Osteoporosis should not exceed 10 lbs. ***

Consult your doctor whenever you start a new exercise regimen

 

Balance Training

  • standing on one foot
  •  leg raises

Can improve your balance which may reduce your risk of falling and breaking bones.

 

 

Sources

Center for Disease Control and Prevention. (2015). Physical activity and health:

   The benefits of physical activity. Web. Retrieved

               from https://www.cdc.gov/physicalactivity /basics/pa-health/

Cooney, J. K., Law, R.-J., Matschke, V., Lemmey, A. B., Moore, J. P., Ahmad, Y.,

Thom, J. M. (2011). Benefits of Exercise in Rheumatoid Arthritis. Journal

                of Aging Research2011, 681640. http://doi.org/10.4061/2011/681640

Eschbach, C. (2012). Exercise recommendation for menopause-aged women.

American College of Sports Medicine. Retrieved from

http://www.acsm.org/public-information/articles/2012/01/12/exercise-

            recommendations-for-menopause-aged-women

Office of Surgeon General. (2004). Bone health and Osteoporosis: A report of the surgeon general. Office of the Surgeon General. Retrieved from http://www.ncbi.nlm.nih.gov/books/NBK45513/

Vann, M. (2015). Best exercises for Osteoporosis. Osteoporosis: Guide to Protecting

Bone Health. Everyday Health.  Retrieved from   http://www.everydayhealth.com/hs/osteoporosis-bone-health/best-exercises/

 

 

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