The National Osteoporosis Foundation Recommendations:
- Eat a Well-Balanced Diet Rich in Calcium and Vitamin D
- Engage in Regular Exercise Including Walking 3-5x/wk for 40 minutes
- Avoid Smoking and Limit Alcohol to 2-3 Drinks per day
Safety Guidelines….it all depends on you!
- Bone Mineral Density Scan to Help Determine Appropriate Level of Impact
- Strengthen Muscles Particularly in Fracture Prone Areas: Wrists, Spine, Hips (Cleveland Clinic)
- Use Impact to Tolerated Level: Continuum: Elliptical->Hiking->Aerobics Classes
- Allow Body Healing Time: Avoid Repetitive Motions and Do Cross Training
- Avoid Full Range of Motion: Results in Bone Compression
Avoid Fragility Fractures if you have Osteoporosis
- Jarring Activities that Compress the Spine: Running, Jumping
- Full Range of Motion Resulting in Bone Compression
- Forceful Spinal Flexion and Twisting: Sit Ups, Russian Twists, Yoga Lumbar Rolls, Standing Forward Fold
- High Risk Sports: Skydiving, Ziplining, Golf, Skiing
- Avoid Lifting Over 20 pounds; Use Safe Techniques
Sample Exercises
Safe Lifting Practice with Dowel:
Keep Object Close
Hinge at Knee and Hips
3 Points of Dowel Contact
Hip and Spine:
Treadmill or Elliptical Walking & 4 Stomps 2x/Day Hard Enough to Crush Can (Cleveland Clinic)
Single Leg Balance and Reach, Sit to Stand (Squats)
Spinal Strength:
Superman Progression
Plank
Wrist and Forearm:
Lateral Wrist Exercise
Dumb Bell Wrist Curls with Supported Forearm
Ball Grip