Released October 31, 2008
MURFREESBORO, Ark. - Osteoporosis is a tough foe, but it can be fought.
"Exercise is once again the answer when women with osteoporosis ask, 'How can I reduce the risk of spinal problems and broken bones?'" said Robbie McKinnon, Pike County extension agent with the University of Arkansas Division of Agriculture.
Even though our bones may lose some density as we age, they're less likely to become brittle enough to break if we've always been physically active.
It's never too late to start exercising, McKinnon said. Starting an exercise program will increase muscle strength, improve balance and help us avoid falls.
Exercise may keep bones from getting weaker, improve posture, relieve or lessen pain and increase the sense of well-being.
Consult a physician before starting an exercise program for osteoporosis.
McKinnon recommends avoiding:
- High-impact exercises such as jumping, running or jogging, which increase compression in the spine and lower extremities and may lead to fractures
- Exercises with jerky, rapid movements
- Exercises that involve bending forward and twisting the waist, such as touching toes, doing sit-ups or using a rowing machine
On the other hand, McKinnon recommended the following exercises:
- Walk to strengthen legs and heart and improve balance. Hold the head high, keep the back and neck as straight as possible, gently tighten abdominal muscles and let shoulders and arms move freely and naturally.
- Stand with the head, shoulders and buttocks against a wall with heels two or three inches from the wall. Pull in the chin and tighten abdomen and buttocks. Press back against the wall, leaving a small space behind the curve of the back.
- Stand facing the wall with arms at sides, feet six inches apart and six inches from the wall. While inhaling, tighten abdominal muscles and stretch both arms up to touch the wall. Exhale and lower both arms to the starting position. While inhaling, reach up with the right arm to touch the wall and stretch down with the left arm. Exhale and lower the right arm to the starting position. Switch arms and repeat. Repeat each movement five times.
Nutrition is important also, said McKinnon. She encouraged anyone concerned about bone loss to eat foods with adequate calcium and vitamin D.
Research has shown that vitamin C may be protective against bone loss in older men, but it has not yet been proven in women.
For more information about exercise and nutrition for seniors, talk to your county extension agent or visit http://www.uaex.edu.
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http://www.uaex.edu/news/october2008/1031strengtheningbones.htm
Contact: Lamar James, (501) 671-2187, ljames@uaex.edu
