Osteoporosis and arthritis are actually two separate disorders with unique underlying causes and symptoms. Although they often occur together, they are unrelated and one does not cause the other. Osteoporosis literally means “porous bones” while osteoarthritis (OA) refers to inflammation of the joints caused by the loss of cartilage cushioning.

Thinning of bone vs. thinning of joint cartilage

The most common symptom of osteoporosis is….No symptom!

As this silent disease progresses, you may not have any indication that the strength of your skeleton is diminishing, putting you at risk of a serious and debilitating bone fracture. In fact, a fracture could be the first symptom that you have osteoporosis.

Stiff, achy joints are the hallmark of OA

Unlike osteoporosis, OA does not make bones weaker or more likely to break. Stiff, achy joints are the hallmark of OA, the most common type of arthritis, a degenerative joint disease affecting the joints and surrounding tissue.  Over time, normal wear and tear causes the cartilage to break down, reducing the cushioning in the joints and causing pain, inflammation and swelling.  It usually occurs in the weight bearing joints of the hips, knees and feet, as well as in the neck and lower spine and in the hands.

Although the natural tendency is to minimize movement to avoid pain in the arthritic joints, this unfortunately can lead to more pain and stiffness. Moderatexercise can make you stronger and more functional.  It helps to relieve pain, reduce inflammation, and increase mobility.

In both osteoporosis and OA, a well-rounded exercise program should focus on cardio activity, strengthening, and stretching. However, the workout routines are very different.

Exercise Guidelines for Arthritis:  Cardio, strength training, and stretching

Cardio for arthritis- Low impact

Do your cardio activity first to warm up the muscles and release lubricating fluid into the joints, preparing them for strengthening and stretching.   Cardio exercise enhances aerobic capacity, improving overall fitness and reducing inflammation.  It also helps you lose weight, decreasing the amount of stress on the joints and relieving the aches to allow you to become more active.

• Do low impact activities to protect the joints: for example, brisk walking, cycling, the elliptical machine.

• Warm water exercise is very therapeutic to the joints and provides buoyancy, reducing impact on them.

• Start slowly and increase gradually.

• Make it easy: do something that’s convenient and you can continue easily.

Strength training for arthritis – Light weights

Strength training exercises build up muscle tone to support vulnerable joints, making them more stable and improving alignment so they function more efficiently. Toned muscles also provide shock absorption and reduce mechanical stresses that can accelerate cartilage degeneration.

• Using light weights begin with 2-3 repetitions of each exercise and gradually progress to 10-12 reps.

• Although you might feel slight discomfort at first, the movement usually gets easier.

• Avoid any exercises that increase joint pain, especially if it continues for two hours after exercising.

• Do the exercises 2-3 times a week on nonconsecutive days.

Stretching for arthritis – Limbering and lengthening

Stretching should include both limbering and lengthening exercises. Limbering, repeating a movement several times, improves the range of motion around a joint. Slow, static stretches lengthen the muscles and tendons to maintain and improve mobility.  Concentrate on the large muscles of the legs, the low back, and hands (try stretching your fingers in the warm, humid air of the bath or shower).

• Stretch every day and even several times throughout the day.

• Start your day with limbering exercises on the side of your bed (see video below).

• For lengthening, hold a stretch for 10-30 seconds and avoid bouncing.

• For end of the day stretches, (see 2nd video below).

Limbering exercises: The Difference between Osteoporosis and Arthritis – Video 1

Lengthening exercises: The Difference between Osteoporosis and Arthritis – Video 2

Exercise Guidelines for Osteoporosis:  Cardio, strength training, and stretching

Cardio for osteoporosis – weight-bearing

Do weight-bearing cardio exercise in which your muscles resist the force of gravity to keep you in an upright position, like walking, hiking, dancing, stair-step and elliptical training machines.

If you are doing a walking program, be sure to vary your route to include hills and steps, adding intervals of increased speed or jogging, if appropriate.

See related: Is Walking Good for Osteoporosis?

Strength training for osteoporosis – aspire to heavier weights

Strength training conserves bone and offsets bone loss.  As the muscle pulls on the bone, it stimulates osteogenesis (formation of bone) at the site of stress. Strengthening the muscles throughout the body, creates more stability and reduces the risk of falls and fractures.

• Choose 8-10 exercises that target major muscle groups.

• Do one set of 8-12 repetitions of each exercise, using the heaviest weight that you can lift in good form.

• Focus on strengthening the bony sites most vulnerable to fracture.

  • femur or thighbone at the hip joint (25% of fractures)

  • vertebrae of the spine (40% of fractures)

  • wrist (15% of fractures)

•   Do the exercises 2-3 times a week on nonconsecutive days.

See related: Strength Training Exercises at Home

Stretching for osteoporosis – Lengthen and straighten

Stretching exercises help maintain your height and spinal alignment.  Changes in posture become more pronounced with age and can cause a shift in your center of gravity, increasing your risk of falling.

• Lengthen the neck and spine to improve posture.

• Elongate the sides of the torso, stretching the ribcage away from the hips.

• Reverse the forward slouch with upper body stretches.

See related: Stretching for Osteoporosis

Also:     Arthritis: Break the Circle of Pain with Exercise, Part 1

            Arthritis: Break the Circle of Pain with Exercise, Part 2

Of course, this information should not take the place of guidance from your own physician or other medical professional.  Always consult with your doctor before beginning an exercise program or becoming much more physically active.

For expert guidance on strength training techniques, step by step photos depicting how to perform the exercises and a selection of well-rounded workouts please check out the book Strength Training Exercises for Women by Joan Pagano at https://amzn.to/3mm1GDN

© Copyright – Joan L. Pagano.  All Rights Reserved Worldwide.