{"id":3051,"date":"2016-05-13T10:00:41","date_gmt":"2016-05-13T10:00:41","guid":{"rendered":"http:\/\/www.liveyourlifept.com\/blog\/?p=3051"},"modified":"2016-05-13T10:00:41","modified_gmt":"2016-05-13T10:00:41","slug":"osteoporosis-finding-the-right-exercise","status":"publish","type":"post","link":"https:\/\/liveyourlifept.com\/blog\/2016\/05\/13\/osteoporosis-finding-the-right-exercise\/","title":{"rendered":"Osteoporosis: Finding the Right Exercise"},"content":{"rendered":"<p>Not all exercise is created equal when trying to maintain or build bone density, here\u2019s your guide to finding the right exercise for you.<sup>1<\/sup><\/p>\n<p>Dubbed the \u201csilent disease\u201d because you can\u2019t see it or feel it, osteoporosis can sound like a devastating diagnosis when you hear it.\u00a0 Pictures of hunched over backs and broken hips enter the imagination.\u00a0 But it doesn\u2019t have to be that way.\u00a0 Once diagnosed with osteoporosis or osteopenia there are 2 main goals from a medical perspective:<\/p>\n<ul>\n<li>Minimize Bone Loss<\/li>\n<li>Prevent Fractures<\/li>\n<\/ul>\n<p>You may have heard that exercise is important for osteoporosis.\u00a0 Studies have shown that you can build bone density through exercise or in the very least you can prevent further bone loss.\u00a0 It also helps prevent fractures by building muscular strength, core strength and balance.\u00a0 When performed with correct form it can also improve posture which helps decrease spinal compression reducing the risk for compression fractures of the spine that give people that stereotypical osteoporosis hunch.<\/p>\n<p>But not all exercise is created equal for building or maintaining bone or helping prevent fractures.\u00a0 The type of exercise that is right for you depends on several factors:<\/p>\n<ul>\n<li>What types of exercise you <strong>ENJOY<\/strong> doing<\/li>\n<li>What your osteoporotic boney areas are (determined by a bone scan and typically hip, spine &amp;\/or wrist)<\/li>\n<\/ul>\n<h3><strong>So what are the best forms of exercise for your bones? <\/strong><\/h3>\n<p>For bone to be stimulated to grow it needs good nutritional support and it needs impact.\u00a0 If you\u2019ve ever accidentally hit your shin against something and later felt a bump on the shin bone afterwards that\u2019s because bone built up in that spot of the impact.\u00a0 I\u2019m not suggesting abusing your bones!\u00a0 But doing activities with more impact help build bone more.\u00a0 That means swimming, being low impact, doesn\u2019t help build bone and can actually promote a decrease in bone strength.\u00a0 But upright activities especially high impact aerobics, weight training, running, do help build bone. According to Robyn Fuchs, PhD, 2-4 hours\/week of moderate activity decreases hip fracture risk by 25%. That\u2019s HUGE!<\/p>\n<p>Walking can also help maintain current bone density. I recommend trying walks on uneven terrain and with hills to add a little more impact and work to your muscles.\u00a0 You can check out the chart below to see what exercise research has shown to build bone and even what sites it builds bone in.<\/p>\n<table style=\"height: 544px;\" width=\"754\">\n<tbody>\n<tr>\n<td colspan=\"3\" width=\"468\">\n<h3 style=\"text-align: left;\"><strong>Exercise Type &amp; Effect on Bone Building<\/strong><\/h3>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"166\">\n<h5><strong>Exercise Type<\/strong><\/h5>\n<\/td>\n<td width=\"153\">\n<h5><strong>Effect on\u00a0Bone Density<\/strong><\/h5>\n<\/td>\n<td width=\"148\">\n<h5><strong>Bone Building Sites<\/strong><\/h5>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"166\">Swimming<\/td>\n<td width=\"153\">No Increase or Decrease<\/td>\n<td width=\"148\">None<\/td>\n<\/tr>\n<tr>\n<td width=\"166\">Walking<\/td>\n<td width=\"153\">Protects against further loss<\/td>\n<td width=\"148\">Hip, Lumbar, Spine<\/td>\n<\/tr>\n<tr>\n<td width=\"166\">Low-Impact Aerobic Exercise<\/td>\n<td width=\"153\">Protects against further loss<\/td>\n<td width=\"148\">Hip, Lumbar, Spine<\/td>\n<\/tr>\n<tr>\n<td width=\"166\">High-Impact Aerobic Exercise<\/td>\n<td width=\"153\">Increases<\/td>\n<td width=\"148\">Hip, Lumbar, Spine<\/td>\n<\/tr>\n<tr>\n<td width=\"166\">Weight Training<\/td>\n<td width=\"153\">Increases<\/td>\n<td width=\"148\">Hip, Lumbar, Spine Radius<\/td>\n<\/tr>\n<tr>\n<td width=\"166\">Running<\/td>\n<td width=\"153\">Increases<\/td>\n<td width=\"148\">Hip, Lumbar, Spine<\/td>\n<\/tr>\n<tr>\n<td width=\"166\">Squash (Racquet Sport)<\/td>\n<td width=\"153\">Increases<\/td>\n<td width=\"148\">Hip, Lumbar, Spine Radius<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><em>Todd JA and Robinson RJ. Osteoporosis and Exercise (Review) Postgraduate Medical Journal (2003)320-330.<\/em><\/p>\n<h3><strong>So how often should you perform your bone building exercise? <\/strong><\/h3>\n<p>Ideally, one should perform 30-60 minutes of resistive and weight bearing activities 3 times per week.<\/p>\n<p>Finally, it is important to add variety to your exercise routine.\u00a0 If you can find a few different things that you enjoy doing for exercise that is best.\u00a0 Our bodies adapt to daily routines, even exercise.\u00a0 If you don\u2019t continue to \u201ckeep it guessing\u201d by changing your exercise routine every 4-6 months you will maintain what you\u2019ve gained in strength and bone density but you might limit that gain.<\/p>\n<p>Our guest blogger this week is our rock star Dr. Sarah Petrich of <strong>Live Your Life<sup>TM <\/sup><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3061 alignleft\" src=\"http:\/\/www.liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Picture1.png\" alt=\"Dr. Sarah Petrich, Osteoporosis, Live Your Life Physical Therapy\" width=\"218\" height=\"219\" srcset=\"https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Picture1.png 218w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Picture1-150x150.png 150w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Picture1-100x100.png 100w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Picture1-80x80.png 80w\" sizes=\"(max-width: 218px) 100vw, 218px\" \/>Dr. Petrich is also certified in Postural Restoration.\u00a0 She completed her Pilates rehabilitation training with Polestar Pilates and is Pilates Method Alliance Certified. She combines these two specialties to correct musculoskeletal imbalances and asymmetries, decrease pain and increase ease and efficiency of movement so clients become a stronger, balanced and relaxed self.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>References<\/strong>:<\/p>\n<p>Robyn Fuchs, PhD 2009 CSM Las Vegas<\/p>\n<p><sup>1<\/sup>Todd JA and Robinson RJ. Osteoporosis and Exercise (Review) <em>Postgraduate Medicare Journal (2003)320-330<\/em>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Not all exercise is created equal when trying to maintain or build bone density, here\u2019s your guide to finding the right exercise for you.1 Dubbed the \u201csilent disease\u201d because you can\u2019t see it or feel it, osteoporosis can sound like &#8230;<\/p>\n","protected":false},"author":10,"featured_media":3064,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48,95,236,243,2,303,306],"tags":[778,1427,1577,1769,1954,2723,4021],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Osteoporosis: Finding the Right Exercise - LYL<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/liveyourlifept.com\/blog\/2016\/05\/13\/osteoporosis-finding-the-right-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Osteoporosis: Finding the Right Exercise - 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