I would suggest doing some research on this topic
Osteoporosis and penia are very common occurrences in both men and women, they are a direct result of aging!
If I have to choose 10 things:
Hiking with a back pack on if possible with some weight
Jumping on a trampoline
All depending on ability and capability and severity above said.
I would actually put resistance training first (squats may be contraindicated if there is osteoporosis of the spine), as you need to put stress on the bones without putting stress on the spine or affected joints (tricky). A good basic strength training program can help slow the rate of bone loss.
Hiking is great; but instead of a backpack I would encourage a weighted vest (once they are conditioned). If they have full blown osteoporosis, tennis, golf and other fast pivoting sports like basketball, and any type of jumping or burpees may be contraindicated. Pushups may also be risky if it is in the wrist. You should of course talk with their physician first, but I have found many physicians spectacularly uninformed when it comes to osteoporosis. They just tell their patients to exercise, and many do not seem aware of the caveats about forward flexion and fast twisting motions (such as those from golf and tennis). A good resource is a PT who specialized in it.
If your client is a novice to exercise DO NOT focus on improving BMD for at least the first 3 months. The guidelines for osteoporosis are aggressive and if you do them right off the bat, you might break the bones.
Instead, focus on improving muscle endurance – lighter weights, higher reps. This will also improve BMD to some degree but the main goal here is to improve muscle endurance as well as ligament and tendon strength, foster exercise adherence and get them used to working out regularly.
multi joint exercises are best for osteoporosis. When it comes to improving BMD, know that it may take a year before they may see a significant difference on medical tests. I have met people who reversed their osteoporosis through proper exercise.
ACE has a very good book for special populations and the ACSM does too. The Resources Page on my site has links to those and many other things that can help you
I hope some of this helps
Joe Cannon MS CSCS
I think the best exercise maybe the right combination of nutrition and vitamins. As for excercises;
-elliptical training machines
-walking (either outside or on a treadmill machine)
-moderate weight liftin (Lower body)
Check out this link for the nutrition;
Have a great day!
the guidelines for osteoporosis are tricky: avoid spinal flexion. It always makes me wonder how anybody would ever manage to get a dish out of the dishwasher.
My first recommendation pertains to aerobics weight bearing exercise. I tend to go with things a client enjoys because it helps with compliance. Walking or elliptical trainers are great.
A de-conditioned person with osteoporosis often has a very weak support structure in the core, hip and shoulder girdle. Standing hip exercises with elastic resistance and strengthening the upper back with pulldowns or rowing are a good start. I also include rotator cuff exercises. Shoulder problems are rampant in older adults, and that is a good precaution.
Where you take it from there depends entirely on the clients. Some are very scared, and you will have a hard time getting them to work out at the intensity necessary to actually improve BMD but you may get to the point where you prevent further loss.