Osteopenia, Osteoporosis ....

Osteoporosis is seen on x-ray as porous brittle bone. Osteopenia on x-ray looks like a loss of the opacity of the bone (the bone does not look as solid or white on x-ray). Both conditions effect more women than men. I am in the process of compiling alot of information on this but I wanted to post an answer to the exercises for these conditions. Of course, you need to check with your physician to make sure that it is safe to exercise. But, if you have either of these conditions, it is not too late to start exercising. For women who are post-menopause, it is even more important to exercise as bone loss accelerates. Exercise will increase muscle strength improve circulation and balance and either stop or reverse these conditions.

The exercises that are more commonly recommended are strength training using free weights, http://www.myfitness24-7.com/product/01871350166 weight machines, resistance bands, water exercises, flexibility exercises. http://www.myfitness24-7.com/category/155446 and weight-bearing aerobic activities http://www.myfitness24-7.com/category/155419.

Mild bone loss without osteoporosis should not keep you from swimming, golfing and bicycling. However, with osteporosis you should avoid high-impact exercises like running, jumping, and jogging. Quick, forceful and rapid movements should also be avoided. I will never forget an elderly woman with osteporosis telling me about the time she picked up a plastic bag full of garbage, tied a knot then quickly pulled the two ends to tighten the knot and in doing this she fractured some ribs. This is what I am talking about when I say, with osteoporosis you have to be more mindful of your movements. Also avoid bending forward and twisting at the waist. Bending at the waist puts a great deal of stress on the lower spine and with osteoporosis this could result in compression fractures in the spine.

Daily walks for an hour to get some fresh air and a little sun (sunlight causes your body to make vitamin D) are highly recommended. Three times a week you can cut that hour in half and do some strength training the second half hour. You can also do an exercise dvd that combines both strength training and walking http://www.myfitness24-7.com/category/155419

There are also weight vests that can be worn for weight bearing. These can be expensive but worth the investment. As with all weight training, start with the light weight and build up over time. More information will follow.