Exercise for Osteoporosis Management.

Have you or someone you know ever been told that you have osteopenia or osteoporosis? Or that when you get older your bones become weaker?

Osteoporosis is defined as “a skeletal disorder characterised by compromised bone strength predisposing a person to an increased risk of fracture”, and is measured by a bone density scan that provides estimation of bone mineral density.

It is most common in older women, with over 1 in 4 women aged over 75 years old being affected by osteoporosis. A decline in bone mineral density is a normal part of aging, but there are a number of other genetic and lifestyle-related risk factors that can also have an impact 

Want to hear the good news? Exercise has been proven to help maintain bone mineral density and slow the progression of osteoporosis! There are 3 main types of exercise that we focus on for individuals with osteopenia/osteoporosis, here is what they are and how they help:

Impact exercise (think jumping, running, marching)

• This form of exercise promotes and stimulates the formation of new bone, or slows the process of bone resorption
  

Strength & resistance exercise (using weights, resistance bands, machines)

• Improves muscle strength to increase forces going through bones to promote bone formation and reduce resorption
  

Balance exercises

• Improving balance and stability reduces risk of falls, therefore reducing risk of fractures

The Australian Physical Activity Guidelines suggest adults should aim to complete 150 minutes of moderate physical activity per week, with at least 2 days of muscle strengthening exercise.

It is also important that these exercises are appropriately progressed over time as the body adapts.

Exercise Physiologists(EPs) have the knowledge and skills to prescribe the appropriate type and amount of exercise for individuals living with osteopenia or osteoporosis. An assessment with one of our EPs might involve asking you about your history of fractures and falls, previous physical activity, presence of other chronic conditions such as osteoarthritis or diabetes, as well as individual goals and preferences - these factors all impact the types of exercise we recommend. 

At EP Physio Plus we offer individual and group exercise sessions to our clients to help manage their osteoporosis.

If you can relate to any of the above information, and would like to know more, get in touch with Rachel through our clinic office on 8682 665 or send her an email rachel@epphysioplus.com.