Osteoporosis Prevention

Osteoporosis is affecting more women than ever before, “One in 4 women will develop osteoporosis in her lifetime. A woman’s risk of having an osteoporosis-related hip fracture is greater than her risk of developing breast, uterine, and ovarian cancer combined. (National Osteoporosis Foundation)

As women age, the risk for osteoporosis increases, with post menopausal women at the greatest risk to develop osteoporosis. This is due to the decrease in estrogen that takes place at this time. As bone density begins to decrease, risk for hip, spine, and wrist fractures begins to increase. There are a variety of ways to counteract the negative effects of osteoporosis, the easiest being weight bearing exercise.

Exercises that have the greatest benefit for people suffering from osteoporosis are squatting, lunging, overhead press, and push ups. Aim to complete 3 sets of 10 repetitions of each exercise 3-4 times as week. Videos of these exercises are as seen below. Even exercises as simple as standing on one leg can double the amount of compression through the legs to stimulate increases in bone density. The end goal is to be able to perform jumping exercises as they place up to 6 times your body weight of loading through the leg bones.

Weekly Routine:

* Walk 45minutes per day for 4 days per week

* Weight train 3 times per week focusing on load bearing exercise

* Stand on 1 leg for 1 minute every day

All of these recommendations are best performed under the supervision of a physical therapist.

Squat: https://www.youtube.com/watch?v=UXJrBgI2RxA

Lunge: https://www.youtube.com/watch?v=QF0BQS2W80k

Overhead Press: https://www.youtube.com/watch?v=B-aVuyhvLHU

Push Up : https://www.youtube.com/watch?v=6JroV8rJk2M

Please contact a convenient  SportsCare Physical Therapy location to schedule an appointment. We look forward to meeting you.