Osteoporosis Exercises For Seniors In Skilled Nursing

As we age, maintaining bone health is one of the most critical and difficult challenges to remain healthy, mobile, and independent. This goes double for women, who suffer from osteoporosis at a greater rate than men, at almost 80% of cases.

While this condition affects millions of Americans and is responsible for thousands of broken bones each year, there are some things we can do to combat the disease. There is medication that can be used to slow density reduction, and getting regularly screened is also a good idea.

However, often overlooked is the role of exercise and physical therapy in combating osteoporosis. These are great, non-invasive, non-medication ways to slow the progression of the disease or to stop it from happening altogether.

What Is Osteoporosis And Who Is At Risk?

Osteoporosis is a weakening of the bone, most often associated with aging. When we’re young, our bones slowly but consistently get broken down and are remade again by our bodies. When we get older, our bodies are less able to re-make our bones, resulting in reduced density.

When this density reduction reaches a certain level, it becomes osteoporosis. In severe cases, the bones even become porous, like a sponge. This weakening of the bone can result in easier fracturing, leading to more broken bones in the elderly, who are often at greater risk of falling than the general population.

People over 65 years old are most at risk for osteoporosis, especially women. Thinner people, people with deficiencies in some vitamins and minerals, such as vitamin D and calcium, and people with a family history of osteoporosis are also more prone to the condition.

What Kind Of Exercises Help With Osteoporosis?

Although it may seem like our muscles are static entities within our bodies and rarely change, this is not the case. Doing exercise, specifically weight-bearing exercise, can grow and strengthen our bones themselves. Strength-based exercise helps signal our brain to regrow bones.

Seniors can also do exercise that helps prevent complications from osteoporosis, like falls. Balance exercises, walking exercises, and coordination exercises can all help seniors remain sure-footed and help with practical daily tasks that can become increasingly dangerous and difficult as we age.

A good regimen of both strength and balance exercises can help keep osteoporosis at bay, while keeping seniors independent, healthy, and free from falls.

The Best Osteoporosis Exercises For Seniors

Before beginning any exercise regime, you should always speak with your doctor. It’s a great idea to speak with a physical therapist as well. Not all exercises are appropriate for people with osteoporosis but below are some suggestions you may like to try yourself, or under the care of a skilled nursing facility.

Gentle Walking

Walking is one of the best things you can do to maintain your bone density, particularly in the lower extremities. If you’re able, try to walk at least 6,000 steps per day. 10,000 is best, if you’re able.

Stair Climbing (With a Railing)

If you’re able, gently climbing stairs using a railing can help increase bone density, as well as hold other positive health benefits. While therapists at Monument Health Group may use special machines, you can do this exercise anywhere there is a staircase and railing.

Seated Leg Lifts

To perform these, sit in a straight-backed chair with your back supported. Lift your legs together off the ground, then place them back on the floor in front of you. Do sets of six to 10, if you are able, as many as four sets at a time. This exercise helps build muscles in the legs.

Heel-To-Toe Walking

Heel-to-toe walking is a great balance exercise. Starting near a railing, a counter, or another horizontal hand hold, slowly walk forward with the heel of your right foot touching the toe of your left, and vice versa, until you get to the end of the hand hold. Then, turn around and head back again.

Tai Chi 

Tai Chi, a Chinese martial art practice, is a great way for seniors to practice balance, strength and concentration. This is best practiced under the tutelage of a teacher, but many senior centers throughout Utah offer this exercise.     

Ankle Circles

Another great balance and strength exercise, you can perform ankle circles by sitting in a chair and lifting one leg straight off the floor. Roll the lifted ankle 10 times in one direction, then 10 in the other. Switch your legs and do the same.

Contact Monument Health Group For Osteoporosis Support

For all of your skilled nursing needs in Utah, think Monument Health Group. We help seniors all over the state combat osteoporosis, recover after a stay in the hospital, and return to health as quickly as possible.