Derek L. Hill, D.O.

Fellowship-Trained Orthopedic Surgeon and Specialist

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11446 E. 13 Mile Road • Suite C • Warren, Michigan 48093
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The Best Exercises for Osteoporosis

Posted on 12.10.14 | 4 Comments

Senior couple having fun in parkExercise has always been the key to maintaining a healthy weight and healthy bones. Regular exercise as a child or young adult may have helped maximize your bone production, most of which occurs by age 35. The more you continue to exercise in middle and old age, the more you reduce the risk of developing the bone-thinning disease osteoporosis.

Types of Exercise

People with osteoporosis think that exercise will cause bone breakage, however an exercise regimen created by a professional trainer could possibly help you prevent falls, and fall-related fractures. The National Osteoporosis Foundation recommends a weight-bearing exercise like walking, which forces the body to work against gravity while staying upright. Weight lifting, a muscle-strengthening exercise, is another great exercise for osteoporosis. Whether standing, sitting or in the prone position, it makes the body work against gravity. Weight-bearing and strength training exercise are known to build and maintain bone density, and they’re safe and effective.

Exercise Regimen

Before you begin an exercise regimen be sure to discuss it with your doctor. You may be required to undergo a thorough physical to help determine which exercises are safe for you. There’s not one exercise regimen that will work best for everyone with osteoporosis. Each person’s regimen should be specifically tailored based on results from a medical evaluation including: fracture risk, muscle strength, range of motion, fitness, gait, balance and level of physical activity. If a medical evaluation shows that high impact weight-bearing exercises are not for you, he or she may recommend low-impact weight-bearing exercises instead. They include elliptical machines, low-impact aerobics, stair-step machines and walking (outside or on a treadmill), and are less likely to cause fractures, while building bone density. If you have never exercised then you want to gradually increase your exercise level to 30 minutes per day, 3-5 days a week.

Written by: Jamacia Magee, Rust Built, Marketing Services

The Best Exercises for Osteoporosis

Posted on 03.4.14 | 9 Comments

20th FSS swimming as a workout optionOsteoporosis is a condition which mainly affects women after menopause, though it can also affect elderly men. It is characterized by decreasing bone density and its symptoms include fractures of the hips, wrists and other bones.

This bone thinning disease, which affects more than 50% of women who are older than 50 years, can be prevented and treated by doing weight bearing and muscle strengthening exercises.

Weight Bearing Exercises for Osteoporosis

Weight bearing exercises involve activities that hold or move the body against gravity while the person is standing on their feet. Examples of high impact weight bearing exercises, which build strong bones and help maintain their density, include:

  • Jogging
  • Dancing
  • Hiking
  • Stair climbing
  • Step aerobics
  • Skiing and skating
  • Playing lawn tennis and other racquet sports

Low impact weight bearing exercises are great for those who have either sustained osteoporosis related bone fractures or are at a high risk of doing so. Examples of such exercises include:

  • Brisk walking
  • Using elliptical training machines
  • Using stair step machines

Muscle Strengthening Exercises for Osteoporosis

Muscle strengthening exercises, which are also known as resistance exercises, have been shown to increase the density of bones and reduce their risk of fracturing. These exercises which involve moving the body or a weight against gravity include:

  • Weight training with free weights or machines
  • Using elastic exercise bands or tubing
  • Water exercises

Starting an Exercise Program

Persons who have been leading a sedentary lifestyle should always seek clearance from their doctor before embarking on a new training program. Though this is important for those who have diabetes, heart disease and similar conditions, it is also crucial for those who think they are healthy since they may also be suffering from some “silent killer diseases” like high blood pressure.

Once approval has been granted, these weight bearing and muscle strengthening exercises should be done for at least 30 minutes four times a week. These sessions can be split up; for example into three spaced out 10 minutes workout periods.

Written by: Dr. Marian Kim, Freelance Medical Writer

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About the Author

Dr. Marian Kim is a freelance medical writer who has written articles for numerous online publications.

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Orthopedic Specialties

  • Total Knee Replacement
  • Partial Knee Replacement
  • Anterior Approach Total Hip Replacement
  • Hip Arthroscopy
  • Multi-Modal Pain Management
  • Rapid Recovery

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