May is National Osteoporosis Awareness Month, a time to make a concerted effort to inform people about this disease which has the ability to cripple, and even to kill.
Exercise physiologist Dianne Daniels, author of EXERCISES FOR OSTEOPOROSIS (Hatherleigh Press, $14.95), puts to rest the myth that walking builds bone and therefore can prevent osteoporosis.
Osteoporosis literally means "thinning bone." When bone architecture has deteriorated in this manner a fracture may be just around the corner. While every bone in the body is at risk, the spine and the hip are the most susceptible. A fracture in one of these two sites may cause the independent lifestyle to be lost forever. Prolonged bed rest as the result of a hip fracture can even cause death.
With a recent study revealing that 50% of women over the age of 50 have low bone density, the numbers of potential future victims is staggering. Currently, there are 10 million Americans with osteoporosis, many of whom are not even aware that they have it. Although more likely to strike postmenopausal women, men are not immune (one in nine is affected) and they, as well, should take steps to reduce bone loss.
As Dianne Daniels explains in EXERCISES FOR OSTEOPOROSIS, bone responds to ever-increasing stress being placed upon it. "Walking--a wonderful, heart-healthy exercise--can be part of a program to prevent osteoporosis, but it is not the whole story," Daniels says. "To cause bone to grow it must be challenged with a new, added weight, not the same load over and over again, as with walking."
The best strategy is to make strength training (also called resistance training or weight training) a part of any osteoporosis-fighting plan. Slowly and progressively adding additional weight can cause new bone growth to occur. And when this type of exercise is combined with osteoporosis medications prescribed by a doctor, the effect is additive and creates even greater positive results.
"You don’t need to go to a gym or use any special equipment to wage an effective campaign," Daniels adds. "Soup cans, elastic tubing, or easily affordable hand and ankle weights can do the job. If you do go to a gym, many of the exercises you see there can actually put you in jeopardy, as certain body positions may cause a fracture in a person with severe osteoporosis. Be sure to avoid bending over, doing traditional abdominal crunches, holding something at arm’s length, or twisting rapidly from side to side."
Weight training has other beneficial side effects; it can help improve balance, thereby making falls and fractures less likely. And it can make everyday activities--shopping, climbing up stairs, cleaning--easier and more enjoyable to do.
In her book, Daniels gives specific exercises to improve balance, and many safe ways to increase bone density. Also included are osteoporosis-friendly exercises targeted for the abdominals, a body part almost everyone seems to cast a critical eye on.
Here are three exercises she suggests starting with:
CHAIR SIT:
Stand in front of a chair with a pillow on the seat. Your arms are down at your sides and relaxed, your feet about hip distance apart. Slowly sit on the chair. Then slowly stand up. When you can perform 15 repetitions (sitting down and standing up) remove the pillow. When you can perform 15 repetitions without the pillow, hold onto 1 pound weights (soup cans, or any household items are fine). Gradually, over time, increase the amount of weight you hold in your hands.
SUPERMAN:
Lie face down on the floor. Extend both arms forward on either side of your head (like Superman flying). Now lift your arms off the floor as high as you can while keeping your head on the floor. Pause, then lower them slowly. When you can perform 15 repetitions easily, do them while holding one pound weights in each hand.
BALL SQUEEZE:
Hold a rubber ball in your right hand with your palm up. Your arm should be resting on your lap or on a table. Squeeze the ball as hard as you can for three seconds. Maintain a straight wrist (no bending) and keep your middle finger in line with the middle of your wrist. Do this three times, then switch to your left hand. Build up to 10 squeezes per hand.
Remember--before you do these or any exercises, always check first with your doctor to make sure they are safe for you.
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