- Tai Chi is an excellent way for senior citizens to stay fit. The practice is low impact, slow moving and involves control and flow rather than force or sheer energy. It can improve balance, which reduces the chance of falling and causing further fractures, slows bone loss in women who have gone through menopause and enhances flexibility and immune response, among other things. It also helps to reduce stress and some of the effects of stress, like tension headaches, and increases your sense of well being. Take a class at a senior center or community center, buy a video to learn from, or possibly even study Tai Chi online. Most importantly for osteopenia sufferers, Tai Chi actually slows bone density loss and potentially even increases bone density when practiced by senior women.
- Lie down on your stomach, and place a pillow under your hips. Place your arms and hands alongside your body, palms facing the ceiling. Anchor your feet. Do this by tucking them under heavy pieces of furniture like a sofa, the edge of your bed or have a partner hold your feet down. Slowly raise yourself off the ground, and then slowly lower yourself again. You should at least get your head and shoulders off the floor. Get as high as comfortably possible before lowering yourself. Repeat the movement 3 to 10 times depending on your comfort level, and relax on the floor for a few moments before getting up. Please note, if your condition is advanced, you should ask your doctor before beginning any new exercise regimen, as there is always the possibility of causing stress fractures.
- Yoga can be excellent for people suffering from dowager's hump, but only if you are working with a yoga teacher who understands the dangers of certain moves for people suffering osteoporosis. If you can find a class that specifically teaches senior classes, it would be ideal. Otherwise, work with your doctor to make a list of movements that are beneficial to you with your condition (like balance exercises), and exercises that are detrimental (like standing forward bends, which can cause injury when you stand back up). Present the list to your local yoga teacher when he has free time, and ask if he can accommodate you within his lessons.
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