The primary purpose of the Bone Health SIG is to:
Please watch Sherri Betz, PT DPT, former chair of the BGSIG in this featured podcast.
A new Stand TallTM DVD by Wendy Katzman, DSc, PT, OCS has been produced the UCSF Department of Physical Therapy and Rehabilitation Center. To order the video, contact Anthony.Casino@ucsf.edu
What Are Evidence-Based Exercise Programs and Why Are They Important?
BONE HEALTH REFERENCES -Updated February 2017
Do It RIGHT! and Prevent Fractures!
The Bone-Healthy Way of Life and Exercise
American Bone Health would like to acknowledge the hard work and determination of the author Sherri Betz, PT, GCS, in bringing this important information to the public. We thank the models Jan and Lee Prawitz, Sue Walters and Joan White, who donated their time to show others how to keep their bones fracture free. We recognize and thank Nancy Abodeely, PT, OCS, for reviewing the final content to ensure we communicated safe and effective activities and exercises. American Bone Health is proud to have the endorsement of the Bone Health Special Interest Group of the APTA Geriatrics, American Physical Therapy Association, for this work.
Sherri Betz presentation of the National Osteoporosis Foundation Webinar: Safe Pilates and Yoga for Bone Health now available.
Contact us with contributions to this site as we build resource material and references on Bone Health and Osteoporosis. References will become part of a Resource Guide on Osteoporosis
Bone Health and Fracture Prevention for Older Adults
Adults who are physically active and do regular exercise have less likelihood of experiencing a fracture. The right exercises and good habits can maximize peak bone mass achieved in youth, maintain bone in adult hood, and reduce bone loss related to aging. Both muscle strengthening and weight-bearing exercise can build and maintain a healthy skeleton. Exercise can also preserve strength and stability to reduce falls and spinal stress that result in fractures. Exercise with hand or cuff weights, gym equipment, or elastic tubing stimulates bone and improves muscle strength. The effect on bone is local or specific to the site of the muscles doing the work. Weight bearing exercise is another way to improve bone density and stay fit. Brisk walking, step aerobics, stair climbing, and jumping are examples. Resistance exercise and weight bearing should be done regularly to provide lasting benefits. Exercises that improve muscle strength, core stability, balance and coordination will help prevent falls. Exercises to improve posture or strengthen the "core" protect against spine fractures resulting from stress on weakened bone. Proper posture and safe body mechanics during all activites will protect the spine against the compressive effects of bending and kyphosis, a rounded spine. Kyphosis is associated with a stooped appearance and loss of height. Fractures of the spine are greater in those with kyphosis regardless of whether there is a history of osteoporosis or fracture. The kyphosis can be reduced with exercises that strengthen and lengthen the spine. Postural supports and bracing are helpful for some individuals. If you have osteoporosis, are at high risk for a fall or fracture, or have a medical condition affecting your ability to exercise, do not start an exercise program without first consulting your physician and a physical therapist.
This resource was created by APTA Geriatrics (www.geriatricspt.org) for public education purposes. We encourage distribution and no permissions are necessary.
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