One of a series of posts about chronic health conditions & exercise.
What is Osteoporosis?
Osteoporosis is a health condition that weakens bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a fall or sudden impact causes a bone to break (fracture).
Losing bone is a normal part of ageing, but some people lose bone much faster than normal. This can lead to osteoporosis and an increased risk of broken bones.
Women also lose bone rapidly in the first few years after the menopause. Women are more at risk of osteoporosis than men, particularly if the menopause begins early (before the age of 45) or they've had their ovaries removed.
However, osteoporosis can also affect men, younger women and children.
What is Osteopenia?
The stage before osteoporosis is called osteopenia. This is when a bone density scan shows you have lower bone density than the average for your age, but not low enough to be classed as osteoporosis.
Osteopenia does not always lead to osteoporosis. It depends on many factors.
If you have osteopenia, there are steps you can take to keep your bones healthy and reduce your risk of developing osteoporosis.
Preventing osteoporosis
If you're at risk of developing osteoporosis, you should take steps to help keep your bones healthy. This may include:
taking regular exercise to keep your bones as strong as possible
healthy eating – including foods rich in calcium and vitamin D
taking a daily supplement containing 10 micrograms of vitamin D
making lifestyle changes – such as giving up smoking and reducing your alcohol consumption
Read more about preventing osteoporosis.
SOURCE: Osteoporosis - NHS
The Benefits of Exercise for Osteoporosis
Regular physical activity plays a pivotal role in mitigating the effects of osteoporosis. It can contribute to:
Enhanced bone mineral density: While exercise is not able to reverse the effects of osteoporosis, it can help to improve bone mineral density and slow progressive bone loss.
Improved postural stability: Reducing the likelihood of falls, a major risk factor for fractures.
Increased muscle strength: Providing better support for the skeletal structure.
Reduce risk of falls: Incorporating balance and mobility exercises into you fitness routine will help to reduce the risk of falls and fall-related fractures.
Functional independence: Including exercises which closely mimic activities which you struggle to perform on a daily basis can be advantageous in terms of improving functionality, although an individual’s specific range of motion must be considered.
Tailoring Exercise for Osteoporosis:
Prior to embarking on any new exercise regime, it is imperative to seek advice from your General Practitioner or healthcare provider.
After you have medical approval to exercise, consult with a trained professional who will be able to safely programme exercises for your health condition.
Exercises:
The aim of cardiovascular training should be to increase physical work capacity. Intensity is determined by your ability and condition. Target large muscle groups and opt for activity that is continuous, rhythmic and weight-bearing in nature.
Weight-bearing exercises include walking, hiking, running, Nordic walking, climbing stairs, dancing. Weight-bearing exercises can also lessen the impacts of osteoporosis if you have it, or lower your risk of getting it if you don't.
Pilates and yoga are great exercises to help with core, strengthening, toning and breathwork.
Utilising weights, resistance bands, or bodyweight exercises can effectively build muscle strength and support bone integrity.
Balance and Posture Enhancement:
Improving equilibrium and posture is paramount in reducing fall risk.
Practices such as Pilates and Yoga and Tai Chi can also be beneficial for balance and posture.
Is it safe to do impact-exercise with osteoporosis?:
Impact exercise is unlikely to cause a spinal fracture. But to be on the safe side, stick with low-impact exercise if you’ve had spinal fractures or many broken bones.
If your spinal fracture didn’t happen during exercise, then you may be able to build up to moderate-impact exercise.
It’s important to be steady when building up your exercise levels. If you’re unsteady, it’s a good idea to start by doing balance exercises. These types of exercises will help you stay steady and reduce your chance of falling over.
Moderate-impact exercise is generally safe, even with osteoporosis. It also gives your bones enough impact to help make your bones stronger.
SOURCE: Exercise for bone health
Are there any exercises to avoid?:
There is little empirical evidence to support the inclusion or exclusion of certain types of exercise with osteoporosis patients except for the following which can increase the risk of fractures:
Exercises requiring axial loading (for example back squats – also known as a barbell back squat).
Spinal flexion (e.g. crunch or extension)
Contact sports, high-impact and ballistic and fast paced movements should be avoided. It’s probably safe to continue high-impact exercise if you’re already doing it and if you haven’t had pain or fractures. But research hasn’t shown if high-impact exercise is more effective or safer than moderate-impact exercise for everyone with osteoporosis.
SOURCES: Health and Fitness Education Online, Exercise for bone health
References:
National Health Service (NHS). (n.d.). Osteoporosis. www.nhs.uk
Royal Osteoporosis Society (ROS). (n.d.). Exercise and physical activity. theros.org.uk
Disclaimer: Please note, this blog post is a simplified summary and the information provided is for guidance purposes - it is important that you seek advice from your GP or healthcare professional before embarking on a new exercise regime and always seek out a qualified exercise referral trainer who is able to safely programme for people with Osteoporosis or Osteopenia.
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