Today, I received an email from a woman recently diagnosed with osteoporosis of the spine at age 62. She is very active with yoga, walking and hiking, bicycling, gardening and tennis. She wanted to know what adaptations she should make to road biking. As a nurse practitioner, she is disappointed that, “…the medical profession does not give more information to people when giving someone this diagnosis.” I think that is changing for the better. My own doctor passes out a list of osteoporosis exercise recommendations, including strength training and weight bearing cardio…but no specific safety precautions, other than referring them to my classes!
Here’s a post by an NOF affiliated physical therapist on WebMD about spinning and road biking. (Scroll down, it’s the 4th post.)
For basic moves to avoid, see my video clip on safety precautions.
I always recommend the National Osteoporosis Prevention’s (NOF) Moving Safely sections.
The NOF also has a free webinar series, with an excellent one on Safe Pilates and Yoga for Bone Health.
This excellent article, “Protecting the Spine Through Exercise,” is written by Karen Kemmis, a physical therapist affiliated with the NOF.
The NOF has a good little book called, Boning Up on Osteoporosis: A Guide to Prevention and Treatment. With shipping, it’s around $6.
Believe me, even as an exercise professional, it has been a journey getting the right information for safe movement with those with bone loss. The National Osteoporosis Foundation (NOF) “… has organized a group of exercise and bone health experts to perform a comprehensive review of all of the data that is available and to publish this information in a peer-reviewed journal article. These experts are currently looking at the risks and benefits of different forms of exercises in different age groups and genders.” I’m very grateful to the physical therapists, associated with the NOF, who through the years have answered my many questions about safe movement.
You might check out some of my recent posts on the NOF online Support Community. Many resist adapting their exercise when diagnosed with osteoporosis, but we never know who is going to fracture or when. Many can live without fracturing and I hope that all of you reading this blog will heed the precautions and have a better chance to be among those who don’t fracture!
Do you know someone with bone loss? Please share this information with them!
Keep moving, but move safely!