Exercises Which May Help to Maintain Bone Density

*

Bone density is important. It is influenced by genetic factors but also by other things over which we do have control, such as diet and exercise. Younger people can help themselves in later life by eating a healthy, well balanced diet with sufficient calcium and vitamin D and keeping active in order to enable the body to lay down strong bone. The better your bone density by your mid thirties, the better for you as you age when bone density declines.

Fragile bones can lead to fractures and to pain as the body becomes more stooped and rounded. Bear in mind that smoking may decrease your bone density.

Exercise has to be weight bearing to assist with the maintenance of bone density. Ordinary walking will only help in cases where people have been inactive for long periods of time. The body needs increased weight transferred through it as bone requires stimulus for growth. Remember, bone is living material.

Only limited percentages of bone density will be gained from exercise alone. It is important to keep taking prescribed medicines and to eat a healthy diet. Although the reduction of bone loss from exercising is limited, every  little helps in a situation where your bone density is declining. The benefits of exercise also go beyond bone density. Many fractures take place due to falls. Exercise will help maintain muscle strength and assist  with balance hence reducing your likelihood of falls and hence fractures

If you have a medical condition, are unused to exercise or have already been diagnosed with osteoporosis or osteopenia, take advice from your medical practitioners before trying out these exercises. Thin bones are at risk of fracture so this is important. Do not do any exercises which cause you pain.

*

Remember these rules if you have low bone density:

Whatever  your activity, do not bend forward from the waist.

Limit twisting side to side from the waist.

Avoid putting excessive  weight through the wrist e.g. with falls.

Avoid allowing your legs to travel out to  the side of  your body (abduction), keep  them  in front or behind of your body

Keep  good  posture when standing, sitting and walking.

 

SWIMMING ON ALL 4S

On hands and knees.  Use a fitness mat to work on to protect your wrists and knees. Your knees are under your hips, your hands are a little wider than your hips. Your back is in a natural position and not pushed up or dipped in the mid spine. Your tummy is drawn in just gently (about 30% of the way in) for support. Keep your breath flowing.

 Lengthen one leg, lifting it gently behind  you  trying to keep  your hips still as you work. The leg is lifted below hip  height to reduce rock in the hips. Alternate your legs.

Work up to 10 repetitions on  each side.

Then, keeping the legs still with the knees under the hips, lift and lengthen an arm. Alternate. Try to keep the body from rocking about while you work.  Keep your breath flowing.

 

INNER THIGH SQUEEZES

Sit in a chair lengthening up through the  spine.  Make sure the chest is relaxed. Pop a cushion between your thighs. Keep breathing throughout. Squeeze the cushion (not too hard, about a quarter to a third of how  hard you  could really squeeze so that your back and  bottom don’t all tighten up), hold for a count of six, then release.

 

WALL PUSH UP

Stand facing the wall at a comfortable distance when  your palms are placed on the wallout to the side of  your body a little below your shoulders.   The palms are in line with your elbows, your shoulders are drawn down.  (The arms and head make the middle bars of  a capital E) Breath in. Bend  your elbows  so that your body  moves  towards the wall Breath out as you push back to standing. Hold your corset muscles in gently whilst  you work.

 

LEG PULL  PRONE/THE PLANK

Lie on your front. Place  your elbows under your shoulders with your palms down on the mat in front of you in a straight line with the elbows. Keep your shoulder blades drawn   down  your  back.
Beginners – hold here for up to 10  breaths

Level 1 – As above. Lift up the upper  body only

Level 2 – As above. Curl your toes under. Lift  the upper body, then the  whole body so that you are in a straight line plank postion. Make sure your  bottom isn’t pushed up in the air.

*

National  Osteoporosis Society    http://www.nos.org.uk/about.htm

National Osteoporosis Foundation http://www.nof.org/prevention/index.htm

 

Other activities which are weight bearing such as dancing, weights, jogging and racket sports  may  be appropriate.