Osteoporosis
and Exercise |
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Osteoporosis and exercise
Osteoporosis literally means ‘porous bones’. Our bones are made up of a thick outer shell and a strong inner honeycomb mesh of tiny struts of bone. Osteoporosis means some of these struts become thin or break. This makes the bone more fragile and prone to break. It often remains undetected until the time of this first broken bone. Broken wrists, hips and spinal bones are the most common fractures in people with osteoporosis.
A calcium-rich diet and regular weight-bearing exercise throughout life (particularly during childhood and adolescence) are known to reduce the risk of osteoporosis in later years.
Recent research suggests that people with existing osteoporosis can also benefit from exercise. This is because a sedentary lifestyle encourages the loss of bone mass. Exercising regularly reduces the rate of bone loss and conserves the remaining bone tissue, reducing the risk of fractures.
Most fractures occur due to a fall. Exercise builds muscle strength and can improve balance, which may help reduce the likelihood of falling and thus reduce fractures.
Benefits of exercise
A sedentary lifestyle, poor posture, poor balance and weak muscles increase the risk of fractures. A person with osteoporosis can improve their health with exercise in valuable ways, including:
Reduction of bone loss
Conservation of remaining bone tissue
Improved physical fitness
Improved muscle strength
Improved reaction time
Increased mobility
Better sense of balance and coordination
Reduced risk of falls
Reduced risk of bone fractures caused by falls
Reduced pain.
Exercise program
Always consult with your doctor, physiotherapist, personal trainer or health care professional before you decide on an exercise program. Factors that need to be considered when looking at an exercise program include:
Your age
The severity of your osteoporosis
Current medications
Your fitness and ability
Other medical conditions such as rheumatoid arthritis, coeliac disease or liver disease
Whether bone density or muscle strength and coordination are the main aims of your exercise program.
A combination of aerobic and muscle building exercises is best, together with specific balance exercises.
Recommended exercises ideal for a person with osteoporosis:
Walking
Tai Chi
Low impact aerobics
Weight training using free weights such as dumbbells and barbells, consult a personal trainer for correct technique
Resistance training using rubber tubes
Dancing
Exercises to improve posture, balance and body strength.
Swimming and water exercise, although swimming is non weight bearing, it does help with CV and muscle strength
Note "People with severe osteoporosis or kyphosis (hunching of the upper back) who are at high risk of bone fractures may find that swimming is their preferred activity. Water exercise, such as aqua aerobics and hydrotherapy, is also recommended" Consult with your doctor or health care professional.
Exercises to avoid
A person with osteoporosis has weakened bones prone to fracturing. Activities to avoid include:
High impact aerobics or activities
Any exercise that requires sudden, forceful movement
Abdominal sit-ups
Any exercise that requires a twisting motion, such as a golf swing
Any exercise requiring sudden jolts, stops and starts, such as tennis or squash.
How much should I exercise
The exact amount of exercise required for people with osteoporosis is currently unknown. However, research indicates the following to be beneficial:
15 minutes to one hour of continuous aerobic activity two to three times per week.
Strength training (such as weight training with dumbbells, barbells or rubber tubing) twice per week. Each session should include exercises to strengthen the lower limb, trunk and arm muscles. Each exercise should be performed eight to 10 times.
Balance exercises need to be performed at a level that is challenging to your balance. However, for safety reasons, always make sure you can hold onto something if you overbalance. These exercises should be performed for a few minutes at least twice a week.
Include stretching exercises to promote flexibility.
Remember
· Osteoporosis is characterised by the loss of calcium in the bones, which makes them susceptible to fracturing.
· Exercising regularly reduces the rate of bone loss and conserves bone tissue, reducing the risk of fractures.
· Exercise can help reduce the risk of falling.
· Exercise that is too vigorous may increase the risk of fractures.
· See your doctor, physiotherapist or health professional for expert advice.
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