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Men and Osteoporosis

Think osteoporosis is only an issue for women? Watch this video and learn more about men and osteoporosis.  Watch Video

 

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The Faces of Osteoporosis

Ruthie, Age 74

Ruthie, Age 74

My hope for you when you read this story is that you will learn that agony can turn into victo... read more

 

Exercise and Physical Activity

Download our award winning Do It Right and Prevent Fractures booklet by clicking the image below!

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If you would like place an order to receive a booklet(s) by mail, please e-mail emely@americanbonehealth.org 

Exercise and increased physical activityare an intrinsic part of any comprehensive preventive or treatment regimen for osteoporosis. The Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) recommend a cumulative 30 minutes of exercise per day to improve cardiovascular health (JAMA 1995;273:402-7.). Increased physical activity is helpful in building bone during the phases of mineral acquisition and bone consolidation.

Weight bearing exercises are recommended and, in general, you should aspire to walk 4 miles per day or 10,000 steps per day, five days per week or engage in the equivalent activity. Cross training, including use of weight-lifting machines, is encouraged. Some exercises (gymnastics) may be better than others (swimming) at increasing or maintaining bone mass. When an exercise program is stopped, the bone gain is lost.

Talk to your doctor before starting an exercise program. Consider your interests so that you will keep with the program. Your doctor may assess your range of motion, musculoskeletal strength, mental status, vision, and cardiovascular health before recommending a program.

If you have osteoporosis or are at risk for fracture, you may want to get advice from a registered physical therapist or exercise physiologist to design and an individual program.

An exercise program by itself, or in conjunction with adequate calcium intake, cannot prevent the accelerated bone loss that occurs in early menopause. Individuals who select this approach to the prevention of bone loss in early menopause should be monitored with bone density tests to detect possible ongoing bone loss. Urinary bone turnover markers might also be helpful.

Before Starting an Exercise Program

An indication of a good exercise program is if the fitness instructor or physical therapist asks you to complete a health questionnaire before starting the program, performs a personal fitness assessment and discusses your concerns and goals with you. In addition, if you have low bone density or osteoporosis, ask them the following questions:

1. Through what organization are you certified? The following fitness organizations are the only organizations that are 3rd party accredited and meet the standards for the National Organization for Competency Assurance (NOCA).


2. For Pilates Teachers…. are you PMA Certified through the Pilates Method Alliance?

3. For Yoga Teachers…. are you IAYT Certified through International Alliance of Yoga Therapists?

4. Are you certified in CPR – Cardiopulmonary Resuscitation?

5. Have you had special training in working with osteoporosis?

6. Will I be participating in group or private sessions?

7. Specifically about osteoporosis…

  • Do you know how to interpret a bone mineral density report?  This very important question indicates the instructor's knowledge about osteoporosis. The answer should be YES!
  • Will my program include: spine flexion exercises? forward bending? hip rotation stretches? These movements are dangerous to fragile bones. The right answer is NO!
  • Will balance exercises and fall prevention be included in the program? All good programs should include balance and fall prevention. The answer should always be YES!
  • Will "transfer training" (moving from chair, bed, car, stairs, etc. with appropriate alignment and posture) and "activities of daily living" be addressed? These are important movements that you do everyday.  The answer should  be YES!

 

Find a therapist trained in safe osteoporosis exerciseUSmapjpg

Consumers and doctors alike should be concerned about who they are getting exercise instructions from. To help you navigate the many options, you can find professionals all around the country with formal training in safe osteoporosis exercise.

To make the cut, these individuals have been trained and certified by Therapilates or by Sara Meeks Seminars. If you find a great professional who is not on the list, encourage them to send their credentials for inclusion. It'll be good for everyone!

 

Exercises for Life
 

Presented by Osteolife and the Foundation for Osteoporosis Research and Education

Remember! Exercise is important for maintaining your health. Always check with your doctor before starting an exercise program, especially if you have osteoporosis or low bone mass.


sit_to_stand1. Sit to Stand / Stand to Sit

To strengthen the hips and thigh muscles and promote the ease of getting up

  • With your feet shoulder width apart sit down on the edge of the chair.
  • With your feet in front of your knees, stand up.
  • While keeping your back straight and sticking out your rear end, begin to sit by hinging forward at the hip.
  • Remember! Keep your feet in front of your knees.
  • Lightly touch your rear end to the chair and then stand up again.


Repeat 8 times.

 

Standing_hip_Abduction2. Standing Hip Abduction

To increase hip strength and promote good balance

  • Use a chair to steady yourself if needed.
  • With your knee straight and toes pointed forward, raise your leg out to the side.
  • Hold for a count of two.
  • Slowly lower your leg.


Repeat 8 times with each leg.

Standing_hip_flexion3. Standing Hip Flexion

To increase hip strength and range of motion

  • Use a chair or table to steady yourself.
  • While keeping your upper body upright, lift your knee until your thigh is parallel to the ground and your knee is bent to 90 degrees.
  • Hold for a count of two.
  • Slowly lower your leg.

Repeat 8 times with each leg.

4. Standing Hip Extensionstanding_hip_ext

To increase hip strength and range of motion

  • Use a chair to steady yourself.
  • While keeping your knee straight, raise your leg backwards keeping your heel pointed.
  • Hold for a count of two.
  • Slowly lower your leg.


Repeat 8 times with each leg.

Toes_and_heels5. Toes and Heels

To increase ankle strength and range of motion

  • Use a chair to steady yourself.
  • With your feet hip-width apart stand up on to the balls of your feet.
  • Lower yourself slowly so that your feet are flat on the floor.
  • Lift your toes so that you are now standing on your heels.
  • Lower your toes back down and relax.


Repeat 8 times.

Cervical_and_Thoracic_Extension6. Cervical and Thoracic Extensions

To increase upper-back strength and improve posture

  • Stand with feet hip–width apart.
  • While tucking your chin in (not down), press your shoulders back and squeeze your shoulder blades together. Don’t hold your breath!
  • Feel that you are straightening and elongating your upper spine.
  • Relax.


Repeat 8 times.

Tip: You may want to stand with your back and shoulders against a wall.

Standing_y7a. Standing “Y”

To stretch the front of the chest and improve posture

  • Stand with your feet hip width apart.
  • Begin with your hands crossed in front of your body.
  • Raise your hands over your head leading with your thumbs pointing backwards.
  • Lower slowly.


Repeat 8 times.

Standing_w7b. Standing “W”

To stretch the front of the chest and improve posture

  • Stand with your feet hip width apart.
  • Begin with your arms at shoulder level, elbows bent and hands pointed upward.
  • Squeeze your shoulder blades together while pressing your arms back and down into a “W”shape.
  • Hold for a count of three.


Repeat 8 times.

Standing_t7c. Standing “T”

To stretch the front of the chest and improve posture

  • With arms at shoulder level, squeeze your shoulder blades together while pulling your arms behind you.
  • Return to starting position.


Repeat 8 times.

Squat8. Squats

To improve upper thigh strength and promote the ease of getting up

  • Stand with feet hip–width apart.
  • While keeping your back straight, squat down by hinging forward at the hip and sticking your rear-end out.
  • Lower your body as far as is comfortable while keeping your knees behind your toes.
  • Hold this squat position for a second.
  • Straighten yourself up.


Repeat 8 times.

pelvic_tilt9. Pelvic Tilt

To engage stomach muscles and strengthen the back

  • Lie on your back with your knees bent and arms relaxed at your side.
  • Begin by trying to pull your belly button down into the floor which will flatten your lower back. Be sure to use your stomach muscles and not your legs.
  • Your hips will rotate forward but should not rise from the floor.
  • Hold for a count of five.
  • Relax.


Repeat 8 times.

Pelvic_tilt_w_breathing10. Pelvic Tilt with Diaphragmatic Breathing

To increase stomach strength and support the back

  • Place one hand on your abdomen.
  • Do a Pelvic Tilt (see #9).
  • While holding the Pelvic Tilt, breathe from your diaphragm.
  • Feel your hand move up and down. This indicates that you are breathing correctly.
  • Take 5 breaths while maintaining the Pelvic Tilt.
  • Relax.


Repeat 3 times.

Pelvic_tilt_w_arms11. Pelvic Tilt with Arms

To strengthen stomach muscles and to support the back

  • Do a Pelvic Tilt (see # 9).
  • While holding the Pelvic Tilt and keeping your back flat on the floor, raise your arm up and over your head.
  • Lower your arm.


Repeat 5 times alternating each arm.

Pelvic_tilt_w_arms_behind_head12. Pelvic Tilt with Arms Behind Head

To stretch chest and shoulder muscles and improve posture

 

Do a Pelvic Tilt (see # 9).

  • With your body in the Pelvic Tilt position, place your hands behind your head and stretch your elbows down toward the floor.
  • Stretch your arms only as far as you are able to maintain the Pelvic Tilt.

Bridge 313. Bridge

To improve hip and trunk strength

  • Lie on your back with your knees bent and do a Pelvic Tilt (see #9). While maintaining the Pelvic Tilt, raise your hips enough to clear the floor.
  • Hold for a count of five.


Repeat 8 times.


Tip: Work towards being able to lift your hips six to ten inches off of the floor.

Prone Lying with Pillow 314. Prone Lying with Pillow

To lengthen the body and flatten spinal curves

  • Lie face down on the floor with a pillow placedhorizontally under your abdomen.
  • Choose a pillow that allows you to liecomfortably for several minutes.

Prone Press-Ups with Pillow 315. Prone Press-ups with Pillow

To lengthen the upper back

  • Lie face down on the floor with a pillow placed horizontally under your abdomen.
  • Place your hands on the floor near your shoulders with your palms down.
  • While keeping your lower back and buttocks relaxed, elevate your upper body using your arms. Raise it as high as possible. Don’t look up!
  • Keep your neck straight and in line with your back.
  • Hold for a count of three and lower slowly.


Repeat 5 times.