Osteopenia exercise treatment

Your Osteopenia exercise treatment  does three important things:

1. Prevent fractures
   
2. Stop further bone loss and
   
3. Increase your bone density
   

We (and the health care community) are concerned about Osteopenia and Osteoporosis because these conditions can lead to fractures of your wrist,  ankle, arm and spine.  (Fractures of the spine often cause kyphosis or dowagers hump - an unsightly and limiting condition.)

If you suffer a fracture, it will not only be painful and inconvenient, it may lead to loss of independence. And many research studies show that hip fractures often result in the person's death within a year!

The first focus of your treatment plan should be to reduce the possibility of fractures. Weight bearing exercise should play a significant role in any such treatment plan.

Osteopenia exercise treatment should include both balance and weight bearing exercises

Both balance and weight bearing exercises should be part of your Osteoporosis, Osteopenia treatment plan.  Why both? 

1.Balance exercises prevent falls. If you do not fall, you are far less likely to suffer a fracture.

Now you may be thinking, "But I have not fallen in years. I have good balance." That may be true. But it is also true that we lose about 1% of our balance every year after age 35. So at age 40  we may be OK.

But by the time you reach age 65 you will have lost 30% of your natural balance and by age 80, close to half you balancing ability will be gone UNLESS you practice balance exercises on a regular basis. (This age related loss of balance is the main reason why so many elders fall. And if those who have Osteopenia or Osteoporosis often break bones.)

2. Weight bearing exercises. You also want to include weight bearing exercises since these are what stimulate your Osteoblasts, the cells that build new bone.

Information about useful exercises for those with Osteopenia or Osteoporosis

First, you want to do some balance work - every single day. Why?  So you do not fall and break a bone.

1. Read: Exercises for co-ordination and balance

2. You may also want to check out Tai Chi. This easy to learn program has been shown to both increase balance and co-ordination AND increase bone density. More information and a link to a really good program can be found at: Tai Chi Program

3. Some people ask about Yoga. There are some real problems with the practice of yoga is you have bone loss. Some have suffered fractures during practice so I can not give it unqualified recommendation.  If you are thinking about doing Yoga and you have Ostepenia or Osteoporosis, I encourage you to read these Osteopenia exercises treatment yoga pages first:

•  Yoga : types of practice
  
•  Yoga and Osteopenia, Osteoporosis
•  Finding a Yoga teacher if you have bone loss.
•  Research on the use and benefits of special yoga for those who have back hump from Osteoporosis
•  And finally a review of Yoga Builds Bones
  

In addition you want Osteopenia exercise treatment: weight bearing - at least 3 times a week.  These are the exercises that stimulate your Osteoblasts so they build new bone.  Why 3 times a week? To give your muscles time to recuperate.  Suggestions:

• Click here to find an Introduction to Osteopenia exercise treatment - types of exercise.
  
• Click to read Osteoporosis exercises

•  If you want to increase spinal bone density, you will want to learn about weight vests
• Hip bone density :information about exercises for hip bone density you can do at home. Hip bones and the use of ankle weights
•  Finding good ankle weight for bone strengthening
  
• Walking - turn it into a bone building activity
• What about whole body vibration machines

OK. That is a lot of information.  I hope you have found it useful. As I find more studies about good exercises, I shall add it to this page.