Ease into any new exercise program. As you start increasing your daily exercise to help your bones, be sure to do it gradually. You don’t need to start with a huge overload. Working a little bit harder than what you’ve been doing in any activity will help your muscles safely get stronger which then creates a stronger pull on your bones during exercise.Continue Reading
Being involved physically and socially with active boating sports has wonderful health benefits. However, the trouble that I see with canoeing and kayaking is being able to maintain a neutral spine without bending forward or twisting. Getting the boats in and out of the water would be very risky because of the weight, awkward positioning, and quick moves getting the boat up and down.Continue Reading
Many resist adapting their exercise when diagnosed with osteoporosis, but we never knows who is going to fracture or when. Many can live without fracturing. Taking the necessary precautions provides a better chance to be among those who don’t fracture! List of resources for safer movement with osteopenia and osteoporosis.Continue Reading
Are you making your New Year’s Resolutions for Exercise? If you’re joining a class that isn’t specifically for those with bone loss, be sure to advocate for yourself. Let your instructor know the movements that you need to avoid of high impact, forward bending, and twisting to the point of strain, especially quickly. Keep excellent posture and frequently check your form in the mirror. Continue Reading
What do you do if you can’t do what you used to do to keep fit because of osteoporosis or other degenerative issues?” Number one, make the necessary adaptations to exercise safely!-video clip. How-to-stay-fit suggestions with safer ways of moving when you have osteoporosis or osteopenia.Continue Reading
Having an air of confidence and power will help you stand tall with great posture. A neutral spine is the most important safety tip to follow when exercising, especially with osteoporosis.
I recently had the opportunity to speak about bone density with a physician who has been an osteoporosis researcher for most of his life. He said, “We used to think that if we could only know a person’s bone density, we could solve all of our problems. Didn’t turn out that way.” He emphasized thatContinue Reading
For years, I have wanted to make a short YouTube video showing exercises to avoid if you have low bone density (osteopenia) or osteoporosis. I pulled a clip on safety out of my recent video, Safe Strength Training for Osteoporosis Prevention and it’s now on YouTube. Check it out!
The basic moves that you should avoid with any low bone density or osteoporosis are:
Don’t bend forward at the waist.
Don’t twist to the point of strain.
Don’t twist AND bend forward from the waist.
Instead, hinge from the hips when you need to bend down, using your legs and knees for support, not your back.
Is it safe to golf with osteoporosis? Take a look at the National Osteoporosis Foundation’s “Moving Safely” guidelines. They note that, “Many exercises and activities such as yoga, Pilates, tennis and golf may need to be avoided or modified because they often involve twisting and bending motions,” which increase the risk of vertebral fractures in those with osteoporosis. After looking through those precautions, maybe you can get your friends to join you in another weight bearing activity that is safer for your bones, like brisk walking or dancing!Continue Reading
1. Create your bone health team, starting with your health care provider! Get her input before embarking on any new exercise program. Ask him if any exercises are contraindicated for you AND if you have any weight restrictions with your strength training. The NOF, (National Osteoporosis Foundation) recommends lifting no more than 10 pounds; that’sContinue Reading