Osteoporosis often lurks quietly, gradually weakening bones until a sudden fracture brings it to light. Most commonly affecting older adults, especially women after menopause, osteoporosis makes everyday movements risky, as even a small stumble can lead to serious fractures in the hips, spine, or wrists. But the good news? Staying active and looking after yourself from a young age, may be the key to keeping your bones strong.
Osteoporosis, which literally means “porous bones,” is a progressive condition characterised by weakened bones that can result in frequent fractures, most commonly in the hips and spine.
The hormonal changes associated with menopause, especially the decline in estrogen, play a major role in the development of osteoporosis. Estrogen helps slow the natural breakdown of bone, and when levels drop during menopause, bones weaken more rapidly.
Exercise strengthens bones
This year’s theme for World Osteoporosis Day held on 20 October, was “Say no to fragile bones”. The International Osteoporosis Foundation reports that approximately 200 million women and 5.5 million men worldwide, aged 60 to 90 years, are affected by osteoporosis. The increasing prevalence of the condition underscores the importance of awareness, prevention, and management strategies – one of the most effective being exercise.
Contrary to what many believe, exercising doesn’t lead to further bone damage in individuals with osteoporosis. In fact, using your muscles to engage in physical activity can help protect your bones.
Karen Loader, CEO of F45 Training, emphasises the importance of exercise for everyone, particularly women approaching perimenopause and menopause. “Exercising if you have osteoporosis means finding the safest, most enjoyable activities based on your overall health and amount of bone loss. Certain types of exercise strengthen muscles and bones, and other types can improve balance,” she says.
Loader highlights several benefits of regular exercise for those with osteoporosis:
- Reduced risk of fractures
- Improved posture
- Pain relief
- Increased muscle strength
- Better balance and coordination
Getting started safely
Before embarking on an exercise routine, it’s essential to consult with a healthcare professional. Loader recommends that people who suspect osteoporosis undergo a bone density test and a fitness assessment. This helps determine baseline fitness levels and guides the selection of safe, appropriate exercises. In cases of advanced osteoporosis, certain exercises may be discouraged to prevent the risk of injury or further bone damage.
To effectively manage osteoporosis, a variety of exercises should be incorporated into your routine. Loader advises combining strength training, weight-bearing aerobic activities, flexibility exercises, and balance training.
Strength training
Strength training involves using resistance bands, free weights, or body weight to build muscle and strengthen bones and tendons. This type of exercise is particularly beneficial for enhancing back muscles, which support posture, and for maintaining bone density.
Weight-bearing low-impact aerobic activities
Weight-bearing exercises, where your bones support your body weight, are especially beneficial for bone health. Activities like walking, using elliptical machines, stair climbing, gardening, and even dancing are excellent low-impact options. These exercises help stimulate bone growth while reducing the risk of fractures.
Flexibility exercises
Flexibility is key to keeping muscles functional and mobile, which helps prevent stiffness. Stretching should be done after warming up muscles and should be included at the beginning and end of every workout session. However, individuals with osteoporosis should avoid stretches that involve bending at the waist or flexing the spine, as these can increase the risk of spinal fractures.
Balance and stability exercises
Balance and stability exercises are critical for people with osteoporosis because they reduce the risk of falls, a major cause of fractures. Simple exercises, such as standing on one leg for short periods, can significantly improve balance and coordination.
Exercises to avoid
While exercise is beneficial for osteoporosis management, not all activities are safe. High-impact exercises like running, jogging, or jumping, as well as movements that involve rapid, jerky motions, can increase the risk of fractures in individuals with weak bones. Loader cautions against exercises that involve bending forward or twisting at the waist, such as sit-ups, toe touches, or certain yoga poses. Activities like golf, tennis, and bowling, which require repetitive twisting, should also be avoided.
“Don’t let the fear of bone fractures keep you from being active and having fun,” says Loader. “The right exercises can help people manage osteoporosis effectively.”
Incorporating the correct exercise routine not only helps maintain bone strength but also improves the overall quality of life for those living with osteoporosis. Regular physical activity can help prevent falls and fractures, providing the confidence to stay active while managing the condition.
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