| Current research on osteoporosis is focused on how | | | | - High intensity weight lifting, using the heaviest |
| exercise can help prevent and treat this condition. | | | | weights you can lift in good form. Aim for 8-12 |
| Osteoporosis - which literally means "porous bones" - | | | | repetitions with the last few reps being challenging. |
| is a bone-thinning disease caused by a loss of mineral | | | | Do 1-3 sets of each exercise. |
| (primarily calcium) that weakens the bone structure. | | | | From ages 35-50, the goal is to maintain bone mass, |
| The bone becomes vulnerable to fracture. | | | | offset or reduce bone loss, and improve your |
| The two most important kinds of exercise to | | | | coordination and balance. |
| strengthen the bones are weight-bearing aerobic | | | | - Follow the guidelines above, using common sense. |
| exercise and weight lifting. When you do | | | | To protect your joints from injury, use good |
| weight-bearing aerobic exercise, the muscles that | | | | judgment regarding high-impact exercise and |
| keep you in an upright position against the pull of | | | | high-intensity weight training. |
| gravity are working against resistance and | | | | - Focus on strengthening the bony sites most |
| transferring that benefit to the bones. When you | | | | vulnerable to fracture: the thighbone, the spine and |
| work with weights, you overload the muscles, which | | | | the wrist. |
| respond by getting stronger. The pull of muscle on | | | | - Add balance training, such as stork stance and "tight |
| the bone has a similar effect in strengthening the | | | | rope" walk. |
| bones. | | | | - To improve your stability, incorporate exercises |
| Exercise has a dramatic effect on the growing | | | | using the stability ball, BOSU and foam rollers. |
| skeleton, which is why it is essential for children to be | | | | From 50-plus and post-menopausal, the goal is to |
| physically active. Once the skeleton stops growing, | | | | conserve bone and reduce the risk of falls and |
| the effect of exercise on the bone is more modest. | | | | fractures. |
| If you do not develop adequate bone-mineral density | | | | - Continue with strength training, balance and stability |
| at an early age, your risk of osteoporosis increases in | | | | exercises. |
| the postmenopausal years. However, some bone lost | | | | - If you are doing a walking program, be sure to |
| through inactivity may be restored and major bone | | | | vary your route to include hills and steps, adding |
| losses can be prevented before ages 30 to 35. | | | | intervals of increased speed or jogging, if appropriate. |
| From ages 18-35, the goal is to achieve the highest | | | | - Focus on stretching exercises to maintain your |
| peak bone mass. Exercise should maximize the load | | | | height and spinal alignment. Changes in posture |
| to the bones with a progressive (i.e. gradual | | | | become more pronounced at this age and can cause |
| intensification) program of: | | | | a shift in your center of gravity, increasing your risk |
| - High impact exercise, defined as activities in which | | | | of falling. |
| both feet are off the ground at the same time, as in | | | | If you have been diagnosed with osteoporosis, check |
| running, jumping rope, and high-impact aerobic dance; | | | | with your health care professional for exercise |
| also sports like basketball, volleyball and gymnastics. | | | | guidelines and restrictions. |