Women with osteoporosis have a lesser bone density than those who do not, which means an increased risk of bone breakage. Although the bones may be less dense, it does not rule out the benefits of an exercise program in increasing strength and bone mass. After consulting a physician or physical therapist about proper steps to safely exercise, a woman can safely engage in physical activity. Women should incorporate three forms of exercise into their routines: strength training, aerobic exercises, and flexibility exercises.
Strength Training
Strength training does not solely involve the use of weights - it can also incorporate resistance bands to build muscle mass. Strength training not only strengthens the core and upper back, it also can slow mineral loss in the bones.
A physician or physical therapist can develop a specialized exercise program based on the severity of osteoporosis and the effects on the spine. However, as a rule, exercises that involve twisting the spine should be avoided.
Examples of positive exercises for building strength include biceps curls, shoulder presses, chest presses, shoulder flies, standing on the tops of your toes, wrapping an exercise band around the ankles and shuffling from side to side, holding an exercise band and opening and closing the arms. Each exercise should be performed eight to 12 times for two to three sets.
Aerobic Activities
While high-impact activities such as running, playing tennis, or dancing should be avoided due to the trauma placed on the spine, weight-bearing aerobic activities such as walking, low-impact aerobics, gardening, hiking, or elliptical training offer both cardiovascular as well as bone-building benefits.
If operating a treadmill, begin at a low speed of .8-1.2, then slowly increase at increments of .2 until a comfortable speed is reached (this will typically fall somewhere between 2.4 and 3.6). Use a similar strategy for elliptical machines: perform the exercise at a level most comfortable to you for 30 minutes or more. If taking an aerobics class, do not overexert yourself: you should be breathing enough to be able to carry on a conversation.
While it is important to note that bicycling, swimming and other water aerobics can increase cardiovascular capacity, it is through weight-bearing exercises that slow bone mineral loss.
Flexibility Exercises
Increased flexibility not only enhances posture, it also enhances balance to prevent potentially bone-breaking falls. Stretches should not be performed until after the muscles are warm, making the end of an exercise session the ideal time to stretch. Hold, don't bounce, the stretch, and avoid stretches that call for flexion (or twisting) of the spine, such as touching your toes. Guided stretching through t'ai chi or yoga are great opportunities for stretching. However, some yoga poses should be avoided due to flexion requirements.
Good stretches for osteoporosis prevention and bone building include:
• neck rolls (five times)
• shrugging your shoulders up (hold for five seconds) and down (five times)
• while standing, place your arms behind your back and stretch slightly backward (but not too far). Hold for 10 seconds at a time and repeat 5 times.
• in a seated position, raise and lower your heels 10 times
• in a seated position, raise each foot one at a time, with the foot flexed
Women should perform a mix of these exercises for 30 minutes most days of the week.
Tags: should avoided, activities such, exercise band, exercise program, exercises that, five times, mineral loss