Osteoporosis and Exercise
A great article from written in the BMJ about Osteoporosis and Exercise. Below is the link to the article and a summary of the recommendations.
Recommendations for exercise to promote bone strength:-
For all people with osteoporosis
Muscle-strengthening physical activity and exercise is recommended on two or three days of the week to maintain bone strength. [E]
For maximum benefit, muscle strengthening should include progressive muscle resistance training. In practice, this is the maximum that can be lifted 8–12 times (building up to three sets for each exercise). Lower intensity exercise ensuring good technique is recommended before increasing intensity levels. [E]
All muscle groups should be targeted, including back muscles to promote bone strength in the spine. [C]
Daily physical activity is recommended as a minimum, spread across the day and avoiding prolonged periods of sitting. [C]
In addition:
For people with osteoporosis who do not have vertebral fractures or multiple low-trauma fractures
Moderate impact exercise is recommended on most days to promote bone strength (eg, stamping, jogging, low-level jumping, hopping) to include at least 50 impacts per session (jogs, hops etc). [C]
Brief bursts of moderate impact physical activity should be considered: about 50 impacts (eg, 5 sets of 10) with reduced impact in between (eg, walk-jog). [C]
For people with osteoporosis who have vertebral fractures or multiple low trauma fractures
Impact exercise on most days at a level up to brisk walking is recommended, aiming for 150 minutes over the week (20 min per day). This a precautionary measure because of theoretical (unproved) risks of further vertebral fracture in this group. [C]
Individualised advice from a physiotherapist is recommended for both impact and progressive resistance training to ensure correct technique, at least at the start of a new programme of exercise or activity. [C]
For people with osteoporosis who are frail and/or less able to exercise
Physical activity and exercise to help maintain bone strength should be adapted according to individual ability. [C]
Strength and balance exercise to prevent falls will be needed for confidence and stability before physical activity levels are increased. In practice, falls prevention may be a priority. [C]