Combatting Osteoporosis with Exercise

The Building Blocks for Strong Bones

What is osteoporosis?

Osteoporosis is a condition where there is weakening and reduced density of the bones. This increases the risk of a fracture occurring when you have a fall or an impact against the body. In Australia, it is estimated that it effects 924,000 people. It is also estimated that 1 in 5 over 75-year-olds have osteoporosis (ABS, 2018).

The ‘silent killer’

Osteoporosis has been termed “the silent killer” as this condition often remains undetected for extended periods since it typically does not manifest clear symptoms until a fracture or break happens. Unfortunately, many individuals only become aware of their osteoporosis after a fracture occurs. These fractures can trigger a cascade of serious health issues which can compromise quality of life and even lead to premature death.

Why exercise?

An excellent way to prevent and manage osteoporosis is exercise! Exercise can reduce the risk of falls-related fractures because it helps:

1. Maintain bone density
   Stronger bones, means reduced risk of fractures occurring.
2. Improve muscle strength
   Lower limb weakness is a significant risk factor for falls. It is essential to strengthen the muscles prevent falls and subsequent fractures from occurring.
3. Improve balance:
   A range of static and dynamic balance exercises will help you stay on your feet.

Not all exercises are equally effective

Osteogenic exercises are exercises that stimulate bone growth and bone strength when load and impact is applied to bones. Here are some examples of effective exercises for osteoporosis:

• Low impact exercises: Walking, stair climbing, aerobics.
• Moderate impact exercises: Dancing, jogging, running, resistance/strength training.

Act now!

An exercise physiologist can help tailor a program suitable program for your conditions, goals, and individual needs. Contact us to see how we can keep you on your feet and support you on your journey to stronger bones and quality of life.