Osteoporosis…The "Silent Disease"
Getting a Jump on Exercise
Exercise is important for slowing the progression of Osteoporosis.
It helps build and maintain strong bones. Regular physical activity
has many health benefits for individuals of all ages. Doing resistance
and impact exercise early in life contributes to a higher peak bone
mass. Exercise during later years, with adequate calcium and vitamin
D intake, has the best effect on slowing the decline in bone mass
density. Women should begin exercising before adolescence, since
bone mass increases during puberty and reaches its peak between
ages 20-30.
Exercises that force one to work against gravity are the most
beneficial. These are called weight-bearing activities. Regular
brisk walks improve bone density and mobility and may even relieve
osetoarthritic pain. Weight bearing exercise, which applies tension
to muscle and bone, increases bone density by as much as 2-8% a
year. Low impact exercises that improve balance and strength (yoga
and Tai Chi) have been beneficial in reducing the risk of falling.
In older individuals, even moderate exercise (as little as
an hour a week) helps reduce the risk of fracture. Studies indicate
that individuals at age 90 that exercise on a regular basis have
showed not only an increase in bone density but also muscle strength
and mass. This increase helps improve function, which in turn decreases
the risk of falls.
Recommendations for exercise
- A well balanced exercise program focusing on both aerobic and
strength training activities should be emphasized for the person
with Osteoporosis
- Strength helps preserve bone mass and improve balance
- A program should include exercise for the upper and lower body
- If there is severe pain limiting an individual’s participation
in weight bearing activities, consider swimming, walking in water,
water aerobics, or chair exercises
Return to Osteoporosis
Topics
|
