Exercising RIGHT for your Osteoporosis

by Trina Lambe

If you are one of the thousands of Canadians living with Osteoporosis, you probably already know that you are at a higher risk of fracturing your bones than the rest of the population. Fortunately, there is something you can do to prevent this from happening. Weight bearing exercise is the number one way to increase your bone density and reduce the damaging effects of Osteoporosis at any age. Mature women may experience a dramatic reduction in their bone density during and after menopause. Exercise is an important and effective tool in preventing the advancement of Osteoporosis for this demographic. When it comes to Osteoporosis and exercise, the key is to find the safest and most enjoyable activities for you.

When choosing the type of exercise you will participate in you should consider the following:

1) the status of your overall health – how advanced your Osteoporosis is, as well as any other medical conditions; and 2) your current fitness level.

Here are a few tips to help you choose the right exercises for you:

Safety is always the primary concern, as you do not want to do any further damage to your body. Be sure to consult your physician before starting a new exercise routine. Your physician’s assessment of your overall health and the severity of your Osteoporosis, will determine the types of exercises you should be doing.

Strength training is the best way to regain and/or maintain your bone density. When you put a load on a muscle group, its tendons pull on the bones they are attached to. The bone reacts to this pulling by becoming more dense and stronger. Examples of strength training are exercises that involve using weight machines, free weights and resistance bands. With advanced osteoporosis spinal column fractures are very common and can lead to a stooped posture. Exercises that strengthen your upper back, particularly the muscles between your shoulder blades, are important to prevent curvature of your spine and to improve your posture. Taking a Pilates class is a great way maintain your posture, as many of the movements target the smaller muscles in your back, that attach to your spine. Make sure to tell the instructor that you have osteoporosis.

Weight bearing activities are your best defense in the fight against advanced Osteoporosis. Activities that keep you in a standing position are weight bearing, i.e. walking and low impact aerobics. Weight bearing activities load the bones of your legs, hips, and lower spine, which help to slow down mineral loss. These activities also provide cardiovascular benefits, which keeps your heart healthy.

Flexibility training or stretching helps to improve or maintain your range of motion. Maintaining your flexibility is critical to keeping your joints healthy. Think of it like this, your muscles cross over the joints and move your bones. So, the more give the muscles have the easier it is to move your joints. Remember, all stretching should be done gently and slowly. AVOID stretching that requires bending forward or backward at the waist. This puts undo pressure on your spine and could cause fractures.

Balance exercises should be added to your workouts if you suffer from Osteoporosis. Working on your balance will help to lower your risk of falling. This is an important benefit as falling often leads to hip fractures in older people living with osteoporosis. Activities that improve your balance include exercises that require you to stand on one leg, in a stationary position or while moving your body.

If you do have advanced Osteoporosis you should AVOID the following:

High impact exercises, such as jumping, running, or high impact aerobic classes. Avoid rapid jerky movements, and stick to smooth, slow and controlled ones. Exercises that involve bending forward at the waist, touching your toes, and/or twisting or curling the spine (i.e. curl ups, golfing, and some yoga poses).

If you are interested in using exercise as a preventative measure against Osteoporosis, I highly recommend that you work with a trainer – especially if you are new to exercise or returning to exercise after a long hiatus. It is imperative that you give your trainer a complete picture of your medical status prior to beginning your exercise program, so be sure to see your doctor before beginning to exercise. Don’t let the fear of a fracture keep you from having a fun, fit life!!

Trina Lambe is the owner and operator of Toronto-based Train by Trina, a leader among Canada's most prominent personal training companies. Trina is a certified ACE Personal Trainer, "Johnny G" Spinning Instructor, Registered Massage Therapist and overall fitness success coach and expert.

Train by Trina makes fitness accessible to everyone - whether it is a regular weekly session at your home or a one-off in-office consultation to help you set up your own program. Their approach to fitness is straightforward: live a healthy lifestyle through activity; respect individual needs, goals and progress. For more information, please visit www.trainbytrina.com.