When someone receives the diagnosis of osteopenia or osteoporosis, the patient will often think “Oh man. I have to be extra careful. I don’t want any fractures.” Some physicians will even feed into this fear explaining how the patient is at such high risk for hip or vertebral fracture, but will not explain how to continue to live their life.
So the patient is left with questions like:
“Can I exercise still?”
“How do I safely move?”
“Do I have to give up my exercise class?”
“If I fall, will I break my hip?”
This will often then lead to the individual never exercising, becoming weak and deconditioned, and they may even develop anxiety regarding movement and exercise in general. This can lead down a vicious path of fear of falling, decreased endurance, decreased strength, and so on. Subsequently, this poor strength and decreased mobility can then lead to an increased risk of falls anyway.
So the best thing to do for osteoporosis or osteopenia is to actually move!!
Are you at an increased risk for a vertebral fracture or hip fracture based on your bone scan or bone mineral density? Maybe. However, this does NOT mean it is definitely going to happen! Exercise can actually help when performed properly.
Studies have shown that an exercise program (especially supervised by a medical professional) can lead to improve bone density specifically in the spine and hip (femoral head). The best exercise programs are those that incorporate balance training, strengthening/resistance training (at least 2-3x/week), safety training and assessment (how to move, lift, hip hinge vs Bend over), and weight bearing activities for aerobic exercise (such as walking instead of biking).
Some programs even recommend jump training for those women that are post-menopausal and osteopenic!
Overall, the research that is out there actually recommends exercise and resistance training for patients that have osteoporosis. This does not mean I would want my 80 year old osteoporotic patient to go straight into CrossFit, but this also does not mean that they should stop exercising or be afraid to pick up their grandchild!
With the proper medical professional and training program, your bone density as well as your overall mobility and strength can improve. Osteoporosis is not a diagnosis that means you should just sit and rest and relax. Quite the opposite! You need to get moving. Get walking. Contact a local physical therapist to help set up a proper resistance training program.
Do not settle into the stereotypes of "I am too old for that" or "At this age, there is no point to exercise."
The truth is: You are never too old! Getting older doesn't mean you HAVE to get weaker! I am very passionate on this subject and I want you to know that no matter what your age is or what your past medical history might say, you can still exercise. We might have to adjust some things, but exercise and keeping a healthy lifestyle is within reach and imperative.
If you or a loved one has osteopenia or osteoporosis and are interested in starting a fitness/exercise program, please don’t be afraid to reach out. Even if you only have questions, I would love to see how either I or another medical professional can help you! Please call me at 412-790-9717 for a free 20 minute Discovery Visit to see if we can help you here at Power in Motion Rehab and Wellness!
Thank you!
Kelly
*****Medical disclaimer: All information, content, and material of this website and channel is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
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