Exercising might be a solution to Osteoporosis
Osteoporosis is a condition where the density or thickness of the bone decreases. Many theorize that as we age, especially women, the deposition of the bone will decrease causing the bone to be more fragile which risks fractures of the bones.
Osteopenia is a word used to describe the thinning of the bone. Over the years in my practice, I have noted several cases of osteopenia in the spine. Most of these cases were found in elderly patients however, it has been found in women in their 40s and 50s too. Several studies have been preformed on this condition and it’s causes but the most important thing to remember is that calcium and vitamin D are major sources of the bone composition and not consuming some type of supplement will put many women at risk for this condition. One thing that many might not be aware of is that bones are just like muscles in that if you don’t use it, you lose it!
What I recommend to patients with osteoporosis is in addition to taking calcium and vitamin D supplements, they need to add stress to the bones so that the the calcium and vitamin D have somewhere to go! There was a study I read about where women in a nursing home who had osteoporosis were given calcium and vitamin D supplements. Half of them were also given weights to lift and the other half took a generic drug for the condition but no weight lifting. Three months later, when their bone density was re-tested, all the women who lifted weights had an increase in bone density. This lead me to believe that there is some holistic treatment and exercising and stressing the bone might be a good start.
A few safe exercises to start with might be:
- Jump in place 10 times
- Preform mini squats with heavy jars in your hand or 3 pound weights
- Walking with ankle weights
If you are scared about exercise get help. Several personal trainers and physical therapists can steer you in the right direction of building stronger bones even well after puberty!
