How PM&R Physicians Use Exercise to Prevent and Treat Osteoporosis
Weight-bearing physical activity is essential for bone health. Without it, there is a rapid and marked loss of bone. Exercise appears to help reduce the risk of osteoporosis by:
Interactive Tool: Are You at Risk for Osteoporosis
This tool measures the risk for developing thin and brittle bones (osteoporosis) in women age 45 and older. It is based on information from the Osteoporosis Risk Assessment Instrument. The results may not be accurate for women who have serious health problems and it may not be accurate for women who have taken medicines such as corticosteroids for a long time.
Weight-bearing physical activity is essential for bone health. Without it, there is a rapid and marked loss of bone. Exercise appears to help reduce the risk of osteoporosis by:
- Maximizing bone mass in the young adult
- Maintaining bone mass in the mature adult
- Lessening bone loss in the postmenopausal woman
Interactive Tool: Are You at Risk for Osteoporosis
This tool measures the risk for developing thin and brittle bones (osteoporosis) in women age 45 and older. It is based on information from the Osteoporosis Risk Assessment Instrument. The results may not be accurate for women who have serious health problems and it may not be accurate for women who have taken medicines such as corticosteroids for a long time.
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SOMA Orthopedics - Osteoporosis Patient Education
Osteoporosis: Osteoporosis is a disease in which the bones become weak and are more likely to break. If not treated, it can progress without pain until a bone breaks. The main areas for bone fractures include hip, wrist and vertebral (spine) fractures.
Nutrition: Nutrition should include a balanced diet with adequate protein, calcium and vitamin D intake. Excessive amounts of salt and protein should be avoided. A diet high in caffeine-containing foods, such as coffee, appears to increase bone loss. Extra fiber sprinkled on food might interfere with calcium absorption. Some calcium-rich foods include: milk; yogurt; cheese; ice cream; fish; shellfish such as oysters, sardines, salmon, and shrimp; and vegetables such as broccoli, soybeans, almonds, and tofu. Your physician may recommend calcium supplements. Some vitamin D rich foods include fortified milk; some fortified cereals; and cold saltwater fish such as salmon, halibut, herring, tuna, oysters and shrimp. Vitamin D can be manufactured in the skin following direct exposure to sunlight.
Exercise: Women and men older than age 35 can slow bone loss with regular weight-bearing exercise. Walking, hiking, stair climbing, tennis and dancing are good exercises to prevent osteoporosis. Low impact exercises are better if you have osteoporosis. If you have heart problems, high blood pressure, diabetes, obesity, or are over 40 years old, check with your family physician before starting an exercise routine. If you have any chest pain or discomfort, stop exercising and contact your family physician.
Smoking Cessation: Smoking can increase the risk for osteoporosis. Smokers are encouraged to stop smoking as soon as possible.
Reducing Alcohol Intake: Alcohol can increase the risk for osteoporosis. Alcohol can increase the risk for falls.
Medication: Although there is no cure for osteoporosis, there are several medications that are approved by the FDA to prevent and/or treat osteoporosis. It is important to take your medications as ordered by your physician.
Blood Tests And Diagnostic Testing: Specialized tests called bone mineral density (BMD) tests can measure bone density in various parts of the body. Bone density is important to determine risks of fractures. It is important to complete any blood work that your physician recommends.
Reduce Risks For Falls: Keep all rooms free from clutter, especially on the floors. Keep surfaces smooth, but not slippery. Wear supportive, low-heeled shoes. Do not walk around in socks. Make sure that all carpets have skidproof backings or are tacked to the floor, especially on the stairs. Use a rubber bath mat in the shower. Install grab bars in the bathroom. If unstable on your feet, use a shower chair. Keep a flashlight with fresh batteries beside the bed. Have light switches located when you enter the rooms or when you use voice activated lights. Have a portable phone or cell phone that you can carry with you. Reorganize items to minimize difficult reaching. If unstable on your feet, use a walker or cane. Have vision and hearing checked. Alcohol can slow reflexes and increase the chance of falls. Have your family physician review medications that may cause dizziness.
Osteoporosis: Osteoporosis is a disease in which the bones become weak and are more likely to break. If not treated, it can progress without pain until a bone breaks. The main areas for bone fractures include hip, wrist and vertebral (spine) fractures.
Nutrition: Nutrition should include a balanced diet with adequate protein, calcium and vitamin D intake. Excessive amounts of salt and protein should be avoided. A diet high in caffeine-containing foods, such as coffee, appears to increase bone loss. Extra fiber sprinkled on food might interfere with calcium absorption. Some calcium-rich foods include: milk; yogurt; cheese; ice cream; fish; shellfish such as oysters, sardines, salmon, and shrimp; and vegetables such as broccoli, soybeans, almonds, and tofu. Your physician may recommend calcium supplements. Some vitamin D rich foods include fortified milk; some fortified cereals; and cold saltwater fish such as salmon, halibut, herring, tuna, oysters and shrimp. Vitamin D can be manufactured in the skin following direct exposure to sunlight.
Exercise: Women and men older than age 35 can slow bone loss with regular weight-bearing exercise. Walking, hiking, stair climbing, tennis and dancing are good exercises to prevent osteoporosis. Low impact exercises are better if you have osteoporosis. If you have heart problems, high blood pressure, diabetes, obesity, or are over 40 years old, check with your family physician before starting an exercise routine. If you have any chest pain or discomfort, stop exercising and contact your family physician.
Smoking Cessation: Smoking can increase the risk for osteoporosis. Smokers are encouraged to stop smoking as soon as possible.
Reducing Alcohol Intake: Alcohol can increase the risk for osteoporosis. Alcohol can increase the risk for falls.
Medication: Although there is no cure for osteoporosis, there are several medications that are approved by the FDA to prevent and/or treat osteoporosis. It is important to take your medications as ordered by your physician.
Blood Tests And Diagnostic Testing: Specialized tests called bone mineral density (BMD) tests can measure bone density in various parts of the body. Bone density is important to determine risks of fractures. It is important to complete any blood work that your physician recommends.
Reduce Risks For Falls: Keep all rooms free from clutter, especially on the floors. Keep surfaces smooth, but not slippery. Wear supportive, low-heeled shoes. Do not walk around in socks. Make sure that all carpets have skidproof backings or are tacked to the floor, especially on the stairs. Use a rubber bath mat in the shower. Install grab bars in the bathroom. If unstable on your feet, use a shower chair. Keep a flashlight with fresh batteries beside the bed. Have light switches located when you enter the rooms or when you use voice activated lights. Have a portable phone or cell phone that you can carry with you. Reorganize items to minimize difficult reaching. If unstable on your feet, use a walker or cane. Have vision and hearing checked. Alcohol can slow reflexes and increase the chance of falls. Have your family physician review medications that may cause dizziness.
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