How does exercise help people with Osteoporosis?
There is a misconception that people with osteoporosis should avoid exercise due to fear of fracture or damaging their fragile bones. However, research shows that exercise can help prevent osteoporosis, slow the progression of the condition and help prevent falls.
When we perform the right types of exercise it stimulates bone growth and increases bone density by placing stress on the bones which encourages them to get stronger over time. In addition, exercise helps to improve muscle strength and balance to reduce falls risk.
What is Osteoporosis?
Osteoporosis is a condition where bones become weak, brittle and fragile which put people at a higher risk of fractures. Fractures due to osteoporosis can result in reduced mobility, quality of life and independence.
Osteoporosis occurs when bone minerals are lost more quickly than they are replaced. We gradually lose bone from early middle age however some medications (corticosteroids), some medical conditions, menopause, inactivity, inadequate consumption of calcium and vitamin D, smoking and alcohol can increase bone loss.
What type of exercise is best for Osteoporosis?
Weight Bearing Exercise
Weight bearing exercise that has some impact on bones helps to increase and maintain bone density. This could include walking, stair climbing, and other aerobic weight-bearing activities.
For deconditioned, frail people with Osteoporosis it is important to start with low impact weight bearing activities and gradually progress with supervision from an Exercise Physiologist
Also remember it is important to minimise sedentary time spent sitting or lying down.
Resistance Training
Strengthening exercises to improve muscle mass and strength which can help reduce the risk of falls and fractures.
It is recommended to complete strengthening exercises 2 days a with 2-3 sets of 8 repetitions. Around 8 exercises targeting a range of major muscles groups should be included.
Higher risk individuals should do this under the supervision of an Exercise Physiologist to ensure the training is safe, effective, and performed with the correct technique.
Balance Training
Balance starts to decline as part of the ageing process which can increase falls risk. Balance exercises are recommended to improve lower extremity function and help prevent falls with potential fractures. A combination of dynamic and static balance exercises should be included.
To stay safe keep balance exercises in a controlled environment and always have something close by to hold on. If your balance is poor, we recommended starting to do these exercises under supervision of an Exercise Physiologist.
Key Considerations when Exercising with Osteoporosis
Avoid exercise with loaded spine flexion (bending over) and rotation if you have osteoporosis in the spine
Begin lightly and gradually increase the amount of weight-bearing and resistance.
Avoid explosive movements and high impact loading that could lead to falls with osteoporosis
How can Prescribe Exercise help if you have Osteoporosis?
Our Accredited Exercise Physiologists are trained to tailor a safe and effective individualised exercise program for you to help improve bone density, muscle mass and balance, while working towards achieving your goals. Your first session will involve reviewing your medical history, assessing your mobility, strength, and balance and then discussing your ongoing treatment plan. If you are deconditions supervised sessions ensure you are safe while completing strengthening and balance exercises.
If you have osteoporosis you are also a perfect candidate for our Active Ageing classes which focus on improving strength and balance to help prevent falls in a small group setting.
If you are ready see one of our team or have any questions call us on (02) 4259 0384 or make an online booking via our website www.prescribeexercise.com.au
CONTACT US
Tel. (02) 4259 0384 126 Church St, Wollongong, NSW, 2500
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Post Created By Emma - Accredited Exercise Physiologist.
Prescribe Exercise are your local exercise physiology specialists. We provide exercise rehabilitation to assist manage and prevent injury and chronic disease in the Wollongong and Illawarra area. Our programs will assist to achieve personal excellence, we do this by taking the time to educate and empower you with the highest quality care and exercise best practice available. We genuinely care for our clients and want to make a difference in your life, we will help you to get better and stay better so that you can regain control of your health once again.
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