Have you ever heard of Osteoporosis? Are you someone who suffers from extreme back pain as a result of a previous injury? Noticing a loss of height over time? A stooped posture, perhaps? Or, are you noticing that your bones are fragile and prone to fracturing? All of these are symptoms of Osteoporosis and it affects both men and women.
WHAT IS OSTEOPOROSIS?
Osteoporosis occurs when our bones lose minerals such as Calcium at a faster rate than the human body can replace them, causing a loss of bone thickness. This disease makes our bones become brittle, here’s how you can protect your bones with exercise:
IMPORTANCE OF PHYSICAL ACTIVITY:
Exercising with Osteoporosis can reduce the risk of falls as a small fall can turn out to be a fracture or broken bone due to the lack of strength in the bone. Falls are commonly caused by:
- Poor muscle strength
- Weak bones
- Difficulties with balance
- Poor Vision
Regular physical activity and exercise can play a huge role in maintaining, supporting and improving bone density. Exercise is also proven to increase the size, strength and capacity of our surrounding muscles around our bones. You can promote this by actively participating in regular exercise, thus proving to be a huge benefit in sustaining strong bones. We hear you, how can our bones be stronger by adding stress with exercise? It’s simple, our bones become stronger when we put a certain amount of impact or extra strain on them, we’re keeping it simple for you and listing the specific exercises we recommend being better for your bones:
- Weight bearing exercise: walking, jogging, running, skipping, team sports, impact aerobics and stair climbs
- Swimming, cycling
- Resistance training: lifting weights (this form of training becomes more challenging over time)
HOW OFTEN SHOULD I PARTICIPATE IN PHYSICAL ACTIVITY?
We strongly advise participating in exercise at least 3 times per week, whilst incorporating an exercise routine into your life. It is recommended to increase intensity over time and not straight away. This goes for the amount of weight used, degree of exercise difficulty, we may think that our bones and muscles can adapt, however, slow progress is long term progress and without the risk of injury or imbalances occurring.
If you feel as though you, or someone you love would benefit from a customised exercise physiology program, contact our practice for more information on how our highly experienced staff can assist in managing Osteoporosis.