Monday, October 11, 2010

Please tell us what exercises are best for those of us who have early signs of osteoporosis or minor compression fractures.

First off, please talk to your doctor about an exercise plan. Minor compression fractures are usually caused because of heavy lifting or falling/tripping while walking so it's important that you talk to a professional to make sure there is nothing that you specifically should not be doing.
When you are trying to build bone density the best exercises are weight bearing. Walking is my personal favorite! Cardio exercises that are not weight bearing are the bicycle or elyptical machine. You are much better off with good old fashioned walking. However because tripping can cause compression fractures, make sure you are walking on even ground. Other exercises that are good are anything that helps improve your balance (try standing on one leg and looking left and right) and strengthen your core. Lifting weights is also ideal for strengthening your bone density however you should start slow and light if you have never done it before. I always recommend talking to a personal trainer. Weight lifting exercises that are NOT good if you have signs of osteoporosis are anything high impact such as jogging or jumping. Also stay away from (or seek professional help for) anything that has you bending and twisting at the same time. (like bending over to touch your toes while twisting at the waist or playing golf.) These exercises can put pressure on the spine and increase your risk for compression fractures.

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