Osteoporosis, often referred to as the “silent disease,” is a condition characterised by weakened bones that are more susceptible to fractures and breaks. It is a significant public health concern, particularly among ageing populations, with fractures leading to increased morbidity, mortality, and healthcare costs. While osteoporosis is influenced by various factors including genetics, diet, and hormonal changes, one of the most effective preventative measures is regular exercise. In this blog, we’ll delve into the importance of exercise in maintaining bone health and preventing osteoporosis.
Understanding Osteoporosis and addressing fears
The diagnosis of osteoporosis can be a daunting experience. It confronts individuals with the fragility of their bones and the potential consequences of fractures. Initially, there may be feelings of uncertainty, fear of the unknown, and concerns about one’s future health and mobility. However, it’s essential to recognise that osteoporosis is a manageable condition, and there are proactive steps that can be taken to mitigate its effects.
Before we explore the benefits of exercise, let’s grasp the basics of osteoporosis. Our bones are living tissues that constantly undergo remodelling, with old bone being replaced by new bone. However, as we age, this process becomes less efficient, leading to a gradual loss of bone density. In osteoporosis, bone density decreases significantly, making bones fragile and more prone to fractures.
The Role of Exercise
Exercise is instrumental in maintaining and improving bone health, offering a range of benefits for individuals managing or at risk of osteoporosis:
1. Strengthens Bones
Weight-bearing exercises such as walking, jogging, dancing, and weightlifting stimulate bone formation by placing stress on the bones. This stress triggers the osteoblasts, cells responsible for bone formation, to build new bone tissue, thereby increasing bone density and strength.
2. Improves Balance and Coordination
Falls are a major risk factor for fractures in individuals with osteoporosis. Exercise programs that focus on balance, stability, and coordination can help reduce the risk of falls, thus lowering the likelihood of fractures. Activities such as tai chi, yoga, and balance exercises not only enhance physical stability but also increase confidence in movement, reducing the fear of falling.
3. Enhances Muscle Strength
Strong muscles provide support to the bones and help reduce the risk of falls and fractures. Engaging in regular strength training exercises not only builds muscle mass but also improves muscle strength and function. By strengthening the muscles around the bones, exercise helps protect them from injury and supports overall bone health.
What Type of Exercise Should I Do?
To promote bone density increases, consider the following factors when designing an exercise regimen:
Exercise Volume
Volume refers to the amount of exercise performed, including frequency, duration, and intensity. To promote bone density aim for three to four sessions of weight-bearing and resistance exercises per week, with each session lasting 30 to 60 minutes.
Exercise type
The most effective exercises for promoting bone density increases include:
- Weight-Bearing Exercises: Activities that require you to support your body weight, such as walking, jogging, hiking, stair climbing, and dancing.
- Progressive Resistance Training: Incorporate exercises that involve lifting weights or using resistance bands to strengthen muscles and stimulate bone growth.
- Balance and Stability Exercises: Include activities like yoga, tai chi, and Pilates to improve balance, stability, and coordination, reducing the risk of falls and fractures.
How can an Accredited Exercise Physiologist help?
An Accredited Exercise Physiologist is an Allied Health professional who specialises in exercise prescription for people with diagnosed conditions like osteoporosis.They can provide personalised guidance and support through individual or group sessions tailored to specific needs and fitness levels. These sessions typically include strength training, balance exercises, and flexibility work aimed at enhancing bone health and reducing fracture risk.
Our classes (Available at Tuggerah and Erina clinics)
Bone Density Class: Small group class of up to 5 people, in which everyone receives an individualised program tailored to your history, goals and fitness level. The groups are run by an Accredited Exercise Physiologist, providing constant guidance and exercise modifications, ensuring correct and safe exercise prescription.
Clinical Pilates Classes: Small Mattwork or Reformer classes which are supervised by an Accredited Exercise Physiologist, providing individualised exercises carefully tailored to your individual requirements. These classes are designed to enhance your posture, core stability, strength, and flexibility while ensuring controlled movement patterns and correct breathing.
Conclusion
While a diagnosis of osteoporosis may initially evoke fear and concern, it also presents an opportunity for empowerment and proactive action. By engaging in regular physical activity, individuals can strengthen their bones, improve muscle strength and coordination, and reduce the risk of falls and fractures. While the journey of managing osteoporosis may seem daunting, it’s essential to recognise that each step towards a healthier, more active lifestyle brings with it a sense of empowerment and renewed confidence in one’s ability to confront and overcome challenges.
Written by Accredited Exercise Physiologist – Elleisha Perrot
Helping the Central Coast Feel Well, Move Well and Perform Well!