The role of exercise is critical in prevention and treatment of osteoporosis. In the United States, 10 million women and men currently have osteoporosis, and 18 million more have low bone density, a condition that places them at risk for developing osteoporosis, the American Physical Therapy Association says.  In our quest to exercise it is important to realize that all resistive exercises are not the same. Exercise to build bone density must be directed at the muscles supporting or attached to the affected bone. If the spine is already weekend by osteoporosis avoid exercises that cause spinal flexion such as abdominal crunches and sit ups. Instead focus on strengthening the back and trunk extensors. Exercise aimed at the gluteus maximus, medius (buttocks and hips) and lower transverse abdominals are the best. Many yoga and Pilates classes are not safe for people with osteoporosis. As much as 75% of the typical Pilates class has movements of spinal flexion which could be a problem for someone with osteoporosis. Walking on the other hand is a great way to exercise safely. Start with just a few minutes a day. Buy a pedometer ($5- $20 at sports stores.)  Find out how many steps you take in a typical day and increase your steps from there.  Take short walks at home and try and increase your steps by 20-30 each day.

While exercising, do not forget about balance activities. Balance exercise reduces the risk of fractures from falls. Add some simple balance exercise like standing on one foot with eyes open and shut. Standing with your back to a corner is a great place to try balancing with your eyes closed. The final component to include in a well rounded program is flexibility. Flexibility is important to counter and prevent pain and compression in tissues.

If you are reluctant or uncertain about starting exercise programs talk to your physician about getting help from a physical therapist. Physical therapists can help by designing an individual exercise program that is safe and compressive.

By Karen Red PT