Bone health and osteoporosis foundation recommendations

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Practice safe spinal alignment = Avoid Bending and Twisting

There is an increased risk for fracture with rapid, repetitive, and/or weighted activities

exercise recommendations

  • Strength training >= 2x/week - 8-10 reps each exercise, 1-3 sets, 5-8/10 intensity

  • Balance training = daily >=15-20 min

  • Aerobic exercise > 5 days/week, 30 min/day ( can be in bouts of 10 min to accumulate 30 min)

  • Spine sparing - during daily activities (modify activity to avoid bending and twisting)

  • Back extensor training = 5-10 min daily, 3-5 sec holds

exercise options

  • Resistance training - body weight, hand weights, machines

  • Balance training - physical therapy, tai chi, aqua aerobics, dancing

  • Cardiovascular training

    • high impact - running, jumping

    • low impact - dancing, elliptical, stair climber, walking, yoga

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