Osteoporosis

What is osteoporosis?

Osteoporosis is a condition where bones become weak, brittle, and prone to fractures, even with minimal trauma. It results from a loss of bone mass or insufficient bone tissue production. While it can seem concerning, osteoporosis is manageable with the right approach, including diet, exercise, and professional support.

Symptoms of Osteoporosis

Often referred to as the “silent disease,” osteoporosis may not show symptoms early on. As it progresses, symptoms can include:

• Fractures: Commonly in the wrist, spine, or hips, often from minor trauma.
• Loss of height: Gradual shrinking due to spinal compression fractures.
• Back pain: Persistent or sudden discomfort linked to weakened vertebrae.
• Stooped posture: Hunching of the upper back due to spinal bone weakness.

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Benefits of Exercise for Osteoporosis

Exercise is one of the most effective ways to manage osteoporosis and strengthen bones. Exercise is a cornerstone of osteoporosis management, offering multiple benefits:

• Increases bone density: Weight-bearing and strength training stimulate bone growth.
• Improves muscle strength: Supporting muscles reduce fracture risks by enhancing stability.
• Enhances balance and coordination: Activities like tai chi and yoga reduce fall risk.
• Boosts mobility and flexibility: Easier movement for everyday tasks.
• Reduces pain: Strengthened bones and muscles help alleviate discomfort.
• Supports overall health: Improves cardiovascular fitness, mental health, and body composition.

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How can an Accredited Exercise Physiologist help?

Accredited Exercise Physiologists are Allied Health professionals skilled in creating tailored exercise programs for conditions like osteoporosis. They design safe, effective routines with:

• Strength training to improve bone density.
• Balance and flexibility exercises to reduce fall risk.
• Functional movement guidance for daily activities.

At Coast Sport, we offer Bone Health Classes and Clinical Pilates tailored for osteoporosis management. These individualised sessions are adapted to your fitness level and goals. 

Click here to learn more about our classes!

What else can I do to support bone health while exercising?

Dietitian involvement is crucial to help with osteoporosis. Here at Coast Sport, our AEPs and Dietitians work collaboratively to help you get the most out of your osteoporosis management.

• Eat a nutrient-rich diet: Ensure adequate calcium and vitamin D.
• Stay hydrated: Hydration supports muscle and bone function.
• Maintain a healthy weight: Balanced weight helps protect bones.

For tailored nutrition advice, contact our Dietitians here!

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Frequently asked questions

Is it safe for me to exercise with osteoporosis?

Yes, exercise is both safe and beneficial when tailored to your condition. Start with low-impact, weight-bearing activities to strengthen bones and improve balance.

Can exercise improve my bone density?

Exercise can slow bone loss and, in some cases, increase density. Strength training and weight-bearing activities are especially effective for bone health.

Will exercise cause fractures?

When performed correctly, exercise is unlikely to cause fractures and can strengthen bones to prevent breaks. Avoid high-stress or high-impact activities and focus on controlled movements.

Call 0243562588 today to learn how Coast Sport can help you with your osteoporosis management!