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Believe in Better Health Toolkit

Osteoporosis

The Role of Exercise

  • Studies have shown that regular exercise can slow bone loss and even improve bone density.

  • Exercise can reduce stress and anxiety.

  • Regular physical activity helps prevent and/or postpone the age-associated declines in physical function.

  • Regular exercise will improve general well being and physical functioning.

 

Precautions

  • Key to managing osteoporosis is prevention through smoking-cessation, calcium replacement, and exercise.

  • No weight bearing exercise if your T-Score is less than – 3.5 or your Health Care Provider advises against weight bearing exercise.

  • Be careful when performing any back exercises – stop immediately if you experience pain.

  • Avoid quick, jarring movements that may precipitate a fall or fracture.

  • Avoid excessive twisting movements.

  • Avoid unsupported forward flexing (bending forward at the hip or waist).

 

Principles for Bone Protection

  • Move through comfort. Always stop if you experience sharp pain and consult your doctor.

  • Listen to your body. Some days you may be able to do more or less than others.

  • Movements should be controlled and slow, never jerky or quick.

  • Always use good posture. Remind yourself to "sit/walk tall", with stomach contracted, shoulders back, and ears over shoulders.

Your Specialized Osteoporosis Exercise Protection

Non-Weight Bearing Prescription

  • Find an activity that you enjoy and begin with an amount of time you can comfortably do. Add a few minutes more every week until you are able to perform 20-40 continuous minutes. (Activities such as water walking/swimming, bicycle riding, or chair exercise class.)

  • While seated perform exercises to strengthen muscles. Remember to use slow controlled movement.

  • Stretch by holding and never bouncing, remember to breathe.

Weight Bearing Prescription

  • Find an aerobic activity that you can comfortably do 3 to 5 times each week. Increase the amount of time spent in each session before you increase the intensity of performing the activity.
  • Strengthen you muscles.
  • Stretch by holding and never bouncing, remember to breathe


Source: Center for Lifetime Wellness, University of Rochester Medical Center, 2003.


The University of Rochester Medical Center’s
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(complete index of Believe in Better Health Toolkit files offered on this Web site with links to printable versions)