Exercising with osteoporosis

It’s a myth that exercising will cause your already brittle bones to break if you have osteoporosis. Using your muscles, in fact, strengthens bones,

    Osteoporosis is a common disease among the elderly particularly among postmenopausal women. If you have osteoporosis, the big question is how to protect yourself from fractures and spinal problems that can result in loss of mobility and independence. The answer is simple— exercise, but do consult your doctor about the exercise regimen you must follow. Also, get a bone-density test done. For starters, pick an activity you enjoy and one that you're likely to stick with over time. Start with exercising three days a week for 25 to 30 minutes. It will increase your muscle strength, improve overall balance and help you avoid falls; it will keep your bones from getting weaker. Try these exercises:

• Strength training exercises, especially for the back, are good. Use free weights, weight machines, resistance bands to strengthen muscles and bones of arms and the upper spine.

• Weight-bearing aerobic activities like walking, dancing, low-impact aerobics, stair climbing and gardening.

• Improve your flexibility. These exercises move your joints through their full range of motion to maintain good balance and prevent muscle injury.

• Stability and balance exercises are simple exercises such as standing on one leg or movement-based exercises such as Tai Chi. These improve stability and balance. The least effective exercises for bones are swimming or water aerobics, cycling, and minimal weight-bearing exercises. Exercises to avoid: High-impact exercises such as jumping, running, and jogging should be avoided. Exercises in which you bend forward and twist your waist, like touching your toes or doing sit-ups are a no-no too. They put pressure on the bones of your spine, increasing risk of compression fractures. To prevent osteoporotic fractures, follow these simple tips:

• Preferably ensure your home has non-skid floors

• Use non-slip mats in your bathtub or shower

• Store clothing, dishes, food and other necessities within easy reach

• Light up your living space

• Use assistive devices like hand rails on both sides of stairways. Use a raised toilet seat or one with armrests, and install grab bars for the shower or tub

• Wear sensible shoes that are fitted with non-skid soles

• Keep an alarm near your bed to call for help