Using Exercise to Combat Osteoporosis - 29/06/2010
The crippling disease osteoporosis can spell the end of an active life for many women, but it doesn’t have to be that way. Using exercise as a preventative tool against the onset of osteoporosis will stand you in good stead for later life.
Osteoporosis is a chronic disease that occurs when bone loses minerals like calcium at a faster rate than what the body can replace them. This leads to a decrease in bone density over time, causing the bone to become thin and fragile and at higher risk of fractures.
Risk factors
There are a number of risk factors associated with osteoporosis, some of which can be controlled and others that cannot.
Controllable factors:
Low calcium diet
Sedentary lifestyle
Smoking
Excessive alcohol intake
Lack of sunlight exposure - which may contribute to vitamin D deficiency
Uncontrollable factors:
Being female
Older age
Being thin or having a small frame
Family history of osteoporosis
Women are at greater risk of developing osteoporosis than men, mainly due to the decline in oestrogen levels within the body after they reach menopause. When oestrogen levels decrease, bones lose calcium (and other minerals) at a much faster rate.
Men also lose bone density as they age, but it generally remains adequate until much later in life. However, certain risk factors outlined above such as reduced calcium intake and low levels of vitamin D, can increase age related bone loss in men too.
Other factors that can increase your chances of developing osteoporosis are:
Cortico-steroids (commonly used for asthma or lung disease)
Rheumatoid arthritis
Over-active thyroid or parathyroid glands
Coeliac disease
Chronic liver or kidney disease
Exercise for osteoporosis prevention
Taking part in any exercise is beneficial in preventing osteoporosis occurring, in particular resistance-based exercise - where you are loading your muscles with weight. Strong muscles will better support bones within the body. Resistance exercise can also help to preserving the bone mass, which in turn reduces your risk of falling and sustaining a fracture.
Cardiovascular exercise often uses large muscle groups, keeping the muscles and bones strong. Postural and core stability exercises will improve posture and strengthen the muscles around the spine, decreasing chances of fractures in the spine.
The best exercise for people who have osteoporosis is low-level resistance exercise, which will assist in slowing the progression of the disease. This type of exercise will keep the muscles strong, support the bones and decrease your risk of falls and fractures. Postural and core stability exercises also improve the condition of the spinal structure and decrease the risk of developing poor posture, in particular rounded shoulders and curved lower back that so many osteoporosis sufferers exhibit. Visit an Accredited Exercise Physiologist to develop an exercise plan based on your needs and limitations.
Exercise won’t reverse the impact of osteoporosis, but it can delay its progression. Resistance-based exercises that focus on large muscles groups and exercises that are functionally orientated are the best. Try these exercises:
Squats – free standing or holding on to a chair
Wall or kitchen bench push ups
Calf raises – standing on flat ground or on a step
Lunges – walking or standing
Stair climbing
Other lifestyle factors to include in your osteoporosis management plan are:
Make healthy food choices and include foods high in calcium and vitamin D
Don’t smoke, or quit smoking
Drink only 1-2 glasses of alcohol per day
Include more incidental exercise (walk to shops, gardening, mowing, vacuuming, walk to train station)
Participate in regular exercise.
For specific advice for your situation or to have an individualised exercise program developed for you please contact Merendi on 1300 88 1536 or email info@merendi.com.au
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