Fitness Together Brecksville: Trainer Tuesdays: What are Some Pointers for Someone Who Has Osteopenia or Osteoporosis and is Considering Beginning an Exercise Program?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

What are Some Pointers for Someone Who Has Osteopenia or Osteoporosis and is Considering Beginning an Exercise Program?

http://www.fitnesstogether.com/brecksville

Kerry Fairchild: While I cannot speak on how to approach exercise in regards to osteopenia & osteoporosis, I wanted to take this opportunity to stress the importance of Vitamin D and it's role in preventing both of these bone conditions. Vitamin D plays a critical role in maintaining the integrity of your bones by regulating blood calcium and phosphorus levels.

It is easy to believe that if you are eating a well balanced diet, your Vitamin D intake will be more than adequate. Afterall, in order to combat rickets (bone malformation in children), which was a major health concern in the 1930s, many food suppliers began voluntarily fortifying food items with Vitamin D3 (the active form of the vitamin). The campaign was largely successful and rickets all but disappeared from doctor's offices nationwide. However, in addition to these fortified foods, our bodies were also making a substantial amount of Vitamin D3 using the sun's UVB rays to convert a cholesterol compound found in human skin into a Vitamin D precursor which then travels to the liver and kidneys where it is further converted into the active form, Vitamin D3. This accounted for a significant amount of the vitamin needed to maintain skeletal integrity. But then we lost the sun...

With more of our employed labor taking us out of the fields and into offices, an increased use of sunscreens and, of course, increased air pollution which blocks UVB rays, Americans are again lacking in Vitamin D3. Rickets is on the rise as well as both osteopenia and osteoporosis. Unable to prescribe sunlight, due to its damaging and risky side effects, doctors nationwide are prescribing a supplemental form of Vitamin D3. The amount of the supplement prescribed varies and should be discussed with your doctor based on your current lab work. Because of the era we are living in, Vitamin D3 is one of the few supplements deemed essential by the majority of dietitians and health care providers.

Adam Teplitz: If you have osteoporosis, you might mistakenly think that exercise can lead to fracture. In fact, though, using your muscles can actually protect your bones. Exercising with osteoporosis means finding the safest, most enjoyable activities for you given your overall health and bone loss. There's no one size fits all prescription. Before you start an exercise program, it's best to get a bone density measurement. There are certain exercises that you should prioritize. These include strength training exercises, especially those for the upper back, weight-bearing aerobic exercises, flexibility exercises, and stability / balance exercises. Strength training can work directly on your bones to slow mineral loss. Osteoporosis can cause compression fractures in your spinal column. These fractures often lead to a stooped posture. Exercises that gently stretch and extend the upper back, strengthen the muscles between your shoulder blades, and improve posture can all help to reduce the stress on your bones.
Weight bearing aerobic exercises that involve doing aerobic exercise on your feet are a great option as well. Examples include walking, elliptical training and stair climbing. These types of exercises work directly on the bones in your hips, legs and lower spine to slow mineral loss.
It's important not to forget flexibility exercises. Being able to move your joints through a full range of motion helps you maintain good balance and prevent muscle injury. Avoid stretches that flex your spine or require you to bend at the waist. Stability and balance exercises can help to prevent falls. Simple exercises such as standing on one leg can greatly improve balance. Exercises that should be avoided are impact exercises such as jumping, and exercises that involve bending or twisting. These movements can increase the risk for compression fractures of the spine. Don't let fear of fractures keep you from having fun and staying active.

Steven Madden: Osteopenia and osteoporosis are conditions signifying a loss of bone density. Specifically, osteopenia is when your bone mineral density is below normal, but not low enough to be osteoporosis. So, one is the extreme of the other. Strength training can help your bones slow mineral loss. Exercises that gently stretch your upper back, strengthen the muscles between your shoulder blades and improve your posture can all help to reduce harmful stress on your bones and maintain bone density. Low impact cardio activity can help as well, without adding stress to the weakened bones. Swimming and water aerobic activity however does not help prevent bone density loss because there is not enough resistance.

Lisa Clark: If you have osteoporosis or are at risk of osteoporosis, most experts believe that supervised weight-bearing exercise and strength training exercise is safe and effective. Studies of postmenopausal women report that aerobic, weight-bearing, and strength training exercise can increase bone mineral density in the spine, and that a simple walking program can increase bone mineral density in the spine and hip.

Before beginning any exercise program, it's important to undergo a thorough medical examination to determine which activities are safe for you.

Monika Cotter: If you have osteoporosis or osteopenia and would like to start an exercise program, congratulations---you have made a great decision! Exercising can help with the strengthening of bones and muscles; but before you start there’s a few things you should keep in mind. Always consult your doctor before starting any exercise program, get a bone density test and a fitness assessment. Once you are cleared to start exercising, you want to stay away from exercise that are high impact, and also avoid any bending or twisting. Be safe, and good luck!

Bronson Rotaru: Some suggestions for individuals with Osteopenia are 1) it's a great idea to begin a resistance training program that would occur at minimum twice a week. 2) the individual will get much more from this type of training vs swimming or cycling type exercises. Weight bearing exercises are strongly preferred. One of the goals will be to enhance bone formation via resistance training, running and jumping exercises. 3) It's important to avoid anything that is flexing or twisting the spine, sit-ups and crunches are not good. Some examples of exercises would be " sit down stand up" using some added weight and a chair, leg raises and stair climbing. Participating in these activities can help prevent fractures, increase bone density as well as stop further bone loss. Don't waste any more time, get proactive with your health!

Kelly Bailey: Check back for Kelly’s answer next week

Taynee Pearson: Check back for Taynee’s answer next week

Tuesday, November 4, 2014

Trainer Tuesdays: What are Some Pointers for Someone Who Has Osteopenia or Osteoporosis and is Considering Beginning an Exercise Program?

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