Osteoporosis Building Bone Density

Bone strengthBones are living tissue that are constantly in the mode of breaking down and then building up. Osteoporosis is defined as BMD (Bone Mineral Density) deviation of -2.5  below normal bone values.  It can cause bones to become weak and brittle. Osteopenia is a BMD deviation of >1.

Weight bearing exercises such as weight lifting and impact exercises like walk and running help build bone mass. The key is to implement these exercises into your fitness routine before the onset of osteoporosis.  Bone loss can occur anywhere in the body and have different levels of osteoporosis in different areas.

 

 

 

Bone DensityWeight bearing exercises are recommended as long as they can be tolerated

Squats, shoulder pressing, dead lifts, heel slams, walking, running

Include fall prevention and balance exercises to reduce the risk of falls

Avoid dynamic abdominal exercises that can exert to much force with spinal flexion like sit ups and twisting movements like a golf swing.

Weight resistance exercises 1- 3 sets  / 5 to 8 reps / 2-3 days a week

Building bone densityIncrease bone density through resistive exercise and medication

Improve balance and fall prevention abilities

Improve posture (help reduce stress on the spinal structure)

 

Warming up

Warm up 5-10 minutes focusing on improving range of motion

Do active range of motion for flexibility warm up

StrengthExercises and weight lifting loads need to be specified based on severity of the osteoporosis

Osteopenia has no exercise limitations

Band exercises should be used to help work on range of motion as well as resistance for muscular growth.

 

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