Are there appropriate exercises that help treat osteopenia?
The exercises are divided into 2 major categories:
- In the “balance and coordination” exercises and
- In the exercises that “strengthen the bones”.
The first category is based on the logic that in order to avoid an osteoporotic fracture we must avoid falling. Thus, balance exercises such as e.g. stop for 2-3 seconds on one leg and then on the other leg, are the first ones we try. Simple coordination exercises are to throw a ball on the wall and catch it, moving to the side, or back and forth one, two steps at a time.
The second category is based on the fact that our bones are made so that if we put load, weight, they are strengthened. The first basic exercise of this category, is walking and all its variants (running, dancing, walking with weights on legs).
The second exercise is the strengthening of the movements of the hips. The third exercise is the strengthening of the movements and the posture of our back and torso in general.
What exercises should I avoid?
We must avoid any exercise that puts more strain on the bones than their endurance limit, in order to avoid causing a fracture with exercise. For this reason we learn the exercises under the supervision of our physiotherapist and we faithfully follow the progress program that he prepares for us. In general, our doctor directs us to our personal exercise program, taking into account the general state of our health and its limitations, as well as any medication
Are there any exercises – movements that I can do more consciously in my daily life to help my skeletal health?
These movements-exercises are combined anyway in our daily life. An opportunity to exercise in combination is to try e.g. to get up from the chair without help from our hands. The exercises we briefly mentioned are “all weather and all place”.
How long do I have to follow the exercise program?
Such a program is necessary for all of us after the age of 50, in order to prevent, or slow down the incidence of osteopenia. It is part of our effort to live better and with better health and like this effort, the exercise program does not have an “expiration date”.
Advises: Christos Komisopoulos, Physiotherapist.