D .Womeit's health.cOrner. Exercise for bone·he·alth Bone is living· tissue that responds to exercise by becoming stronger so it's essential to develop an
exercise regime that makes the most of your body's potential for bone building.
by Janet Antoshko
Special to Lifestyles 55+
n e in four women in Canada
~ver the age of 50 suffer·s from
osteoporosis, a condition that weakens
bones and makes them more likely to
break. Osteoporosis is most commonly
characterized by low bone mass. It is
often referred to as the "silent thief"
because a person may not know he or
she has osteoporosis until experienc­
ing a fracture, also known as an os­
teoporotic break. These breaks most
commonly occur in the spine, hip,
and wrist.
Osteoporosis is diagnosed through
bone mineral density testing. This safe
and painless test measures the density
of your bones .
Knowing your personal level of
isk or develoQing osteoporosis is an
important first step in managing your
bone health. Although risk factors
like age and family history are beyond
your control, you can lower your risk
by maintaining a healthy diet with
sufficient calcium and vitamin D and
physical a_ctivity.
Run or walk
It is important to incorporate an ex­
ercise program into your daily routine
to promote healthy bones regardless
of whether you have osteoporosis .
Bone. is living tissue that responds to
exercise by becoming stronger, so it is
essentiai to develop an exercise regime
that maximizes your body's potential
for bone building.
The three most important types
of exercise for. people with osteopo ­
rosis are : weight-bearing exercises ,
resistance/ strength training exercises
and balance exercises. High-impact
weight-bearing exercises such as run ­
ning and skipping rope are ideal for
people without osteoporosis who are
looking to b~ild bone mass. Low ­
impact weight-bearing exercises such
as walking and stair-step machines
may be more suitable for those who are
unable to participate in high-impact
exercise.
O
Strength training exercises are an
important part of a balanced exercise
routine. These exercises may include
using a free weight, resistance bands
or your owri body weight. By moving
your 'body, a weight or some other re­
sistance against gravity you are helping
to stimulate greater bone growth in
your body.
People with osteoporosis should
be alert to the risks when bending
forward at the waist/ upper back and
twisting the spine when doing certain
exercises or daily activities. People can
be particularly vulnerable when doing
abdominal/oblique crunches, sports
such as golf and curling and daily
activities such as laundry, making the
bed and vacuuming.
Improves movement
It is important to understand
risk-reward ra ·o. oes
·sk ou ­
weigh the reward? A person with
osteoporosis can greatly increase the
risk of fracture within the spine when
performing these activities. These in­
dividuals should instead focus on core
stabilization exercises and be aware of
their posture when lifting or doing
household activities.
Enhanced balance and posture
helps to incr~ase a person's strength
and improve movement in everyday
activities, which ultimately will help
decrease your risk of falls or breaks.
By_simply keeping your shoulders back
and practicing good posture, you can
help reduce the risk of fractures in
your spine. Balance exercises such as
Tai Chi, using a stability ball, or even
standing on one leg can improve ones
balance and posture .
Your exercise program should in­
clude the four components of fitness:
cardiovascular, resistance/ strength
training, flexibility and balance. These
components may be practiced in vary­
ing amounts and durations.
People with osteoporosis should
be incorporating an upright cardio­
vascular exercise (walking) into their
fitness regime about five to seven days
per week, aiming for approximately
Fitness ball exercises works out a variety ofmuscles.
30 minutes of walking per day. The
walking does not necessarily have to
take place all at once; it can be spread
throughout the day in 10-minute in­
tervals.
Good posture a plus
Resistance training should be prac­
ticed two to three times per week on
non-consecutive days. People with
osteoporosis should consult with a
physician prior to having a resistance
training program developed to ensure
it is safe. If dealing with an exercise
consultant , it is important to make
sure he o r she h as experience with
osteoporosis .
Flexibility and balance exercises can
be done daily. Both of these are both
very important for improving posture,
which in turn will reduce pain and
enable people with osteoporosis to do
daily tasks more easily. Physical activ­
ity, combined with adequate calcium
and vitamin D, are essential for pre­
venting and treating the disease.
Ifyou have any questions or concerns
about osteoporosis or the level and du­
ration of exercise that is appropriate for
you, you should contact a professional
in this field. !information resources
include the Mature Women's Centre
website at www.maturewomenscentre.
ca and the Osteoporosis Society of
Canada website at www.osteoporosis.
ca.
Victoria General Hospital's Ma­
ture Women's Centre along with the
Reh -Fit Centre jointly offer "Bone
Matters", a course that provides edu­
cational and fitness information for
people with osteoporosis. The next
course will be ' offered April 12 to 28
at the Reh-Fit Centre.
J anet Antoshko is a fitness consultant
in th e Matu re Wom en )s Centre at
Victoria General Hosp ital. The centre
p rovides a ra nge of services using a
nurse-managed) interdisciplina ry team
approach emphasizing health promotion
and disease prevention.