Osteoporosis and exercise

Osteoporosis and exercise

Osteoporosis

is the loss of

calcium

and other minerals from a person’s

bones

, which makes the bones susceptible to fracturing (breaking). In Australia, around half of all women and one third of

men

over 60 years of age have osteoporosis. Women are more likely to have osteoporosis because the hormonal changes of

menopause

make bone loss worse.

A nutritious diet including calcium-rich foods and

regular exercise

throughout a person’s life (including during childhood and adolescence) will reduce the risk of osteoporosis in later years.

People with existing osteoporosis can also benefit from exercise. This is because a sedentary lifestyle (little exercise) encourages the loss of bone mass. Exercising regularly can reduce the rate of bone loss and specific types of exercise can improve bone health.

Most

bone fractures

occur because of a fall. You can reduce your chances of falling by

exercising to build your muscle strength

and improve your balance. Exercise can also slow the rate of bone loss, which reduces the risk of fractures from osteoporosis.

Exercise also brings other benefits to people who have osteoporosis or want to prevent osteoporosis. These include reduced need for some medications that can contribute to the risk of falls, and better management of other health problems.

Benefits of exercise for people with osteoporosis

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

improved bone mass

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 bone fractures caused by falls

reduced pain

better mood and vitality.

Deciding on an exercise program for people with osteoporosis

Always consult with your doctor, physiotherapist,

exercise physiologist

or health care professional before you decide on an exercise program. Factors that need to be considered include:

your age

the severity of your osteoporosis

your current medications

your fitness and ability

other medical conditions such as

cardiovascular

or

pulmonary disease

,

arthritis

, or neurological problems

whether improving bone density or preventing falls is the main aim of your exercise program.

A combination of weight-bearing impact loading, aerobic and muscle-building (resistance) exercise is best, together with specific balance exercises.

Recommended exercises for people with osteoporosis

Exercises that are good for people with osteoporosis include:

weight-bearing, impact loading exercise such as

dancing

resistance training

using free weights such as dumbbells and barbells, elastic band resistance, body-weight resistance or weight-training machines

exercises to improve posture, balance and body strength, such as tai chi.

Ideally, weekly physical activity should include something from all three groups.

Swimming and water exercise for people with osteoporosis

Swimming

and water exercise (such as aqua aerobics or hydrotherapy) are not weight-bearing exercises, because the buoyancy of the water counteracts the effects of gravity. However, exercising in water can improve your cardiovascular fitness and muscle strength.

People with severe osteoporosis or kyphosis (hunching of the upper back) who are at high risk of bone fractures may find that swimming or water exercise is their preferred activity. Consult with your doctor or healthcare professional.

Walking for people with osteoporosis

Even though

walking

is a weight-bearing exercise, it does not greatly improve bone health, muscle strength, or balance. However, for people who are otherwise inactive, walking may be a safe way to introduce some physical activity.

Exercises that people with osteoporosis should avoid

A person with osteoporosis has weakened bones that are prone to fracturing. They should avoid activities that:

involve loaded forward flexion of the spine such as abdominal sit-ups and toe touches

increase the risk of falling

require sudden, forceful movement, unless introduced gradually as part of a progressive program

require a forceful twisting motion, such as a golf swing, unless the person is accustomed to such movements.

The best amount of exercise for people with osteoporosis

The exact amount of exercise required for people with osteoporosis is currently unknown. However, guidelines suggest:

weight-bearing impact loading exercises a minimum of three days per week – each session should contain 50 impacts

resistance training two to three times per week– each session should include two to three sets of five to eight exercises

balance exercises – minimum three sessions a week to accumulate at least three hours of any type of progressive and challenging balance activities. For safety reasons, always make sure you can hold on to something if you overbalance

stretching exercises to promote flexibility.

You need to continue your exercises over the long term to reduce your chances of a

bone fracture

. Please consult with a physiotherapist or exercise physiologist for further advice.

Professional advice for people with osteoporosis

Regular exercise is an essential part of any osteoporosis treatment program. See your doctor before starting a new exercise program. Physiotherapists and other exercise professionals can give you expert guidance.

Always start your exercise program at a low level and progress slowly. Exercise that is too vigorous too quickly may increase your risk of injury, including fractures. Also, consult your doctor or a dietitian about ways to increase the amount of calcium, vitamin D and other important nutrients in your diet. They may advise you to use supplements.

Avoid

smoking

and excessive

alcohol

, which are bad for your bones.

Where to get help

Your GP (doctor)

Physiotherapist

Healthy Bones

Australia

External Link

Jean Hailes for Women’s

Health

External Link