Osteoporosis Building Bone Density
Bones 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.
Weight 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
Increase bone density through resistive exercise and medication
Improve balance and fall prevention abilities
Improve posture (help reduce stress on the spinal structure)
Warm up 5-10 minutes focusing on improving range of motion
Do active range of motion for flexibility warm up
Exercises 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.