Bounce to Build Bones! What you can do to prevent and manage Osteoporosis
Have you or a loved one been diagnosed with Osteoporosis? Are you unsure about what to do?
It is important to become informed of how to manage Osteoporosis to help improve your bone strength and prevent it progressing. So, take some deep breaths and read on to learn about what you can to do help build your bone health and why it’s important to never lose your bounce!
Osteoporosis is a common condition characterized by the loss of bone density, leading to the weakness of bone. It affects millions of people worldwide, particularly postmenopausal women and older adults. The consequences of osteoporosis can be severe, resulting in fractures and a significant decline in quality of life. Osteoporosis is a silent, painless process which only becomes noticeably problematic or even diagnosed, when a bone is fractured, most commonly following a fall.
Maintaining strong and healthy bones is crucial for overall well-being and independence. Fortunately, there are proactive steps that can be taken to prevent osteoporosis and promote bone health. One of the most effective strategies is regular exercise. Exercise not only helps to build and maintain bone density but also improves muscle strength, balance, and coordination and reduces the risk of falls and fractures. A multidisciplinary approach is essential to managing bone health. This includes nutrition, lifestyle factors, exercise and additional supplements or medication your doctor will advise you about.
“Optimal health is not the absence of pain or injury, but the ability to live, run, move, perform and bounce through life at your physical best”
Understanding the role of exercise in preventing osteoporosis
Exercise plays a vital role in preventing osteoporosis by improving bone density and strength. Our bones are dynamic tissue that grow in response to the load being placed on them. When we engage in weight-bearing exercises, such as jogging, skipping or dancing, the body responds by increasing bone mass and enhancing bone mineral density. This, in turn, reduces the risk of fractures and promotes overall bone health.
Weight-bearing, impact exercise stimulates the bone to adapt and become stronger. These types of exercises involve supporting your body weight against gravity, forcing your bones to work harder. Examples of weight-bearing exercises include walking, hiking, playing tennis, running, dancing, and stair climbing. By incorporating these activities into your routine, you can significantly reduce the risk of developing osteoporosis and maintain strong and healthy bones.
In addition, strength training also plays a key role in preventing and managing osteoporosis. As we age, we slowly lose muscle mass and therefore also lose the ability to respond to stimuli quickly and efficiently. This is important in the instance of tripping over something on the floor and then being able to quickly respond to the obstacle and having the strength to catch ourselves and prevent falling. Falls prevention and balance training is important when you are diagnosed with osteoporosis as weaker bones increase the risk of fracture which in turn has a follow-on effect for overall function and more importantly, morbidity.
Exercise recommendations for preventing Osteoporosis.
To prevent osteoporosis and promote bone health, it is recommended to engage in a combination of weight-bearing exercises, strength training and balance exercises.
The following exercise guidelines for individuals at risk of osteoporosis:
1. Weight-bearing exercises: Aim for at least 150 minutes of moderate-intensity weight-bearing aerobic exercises each week. This can include activities such as stair climbing, step class, hiking, and dancing. Alternatively, you can engage in 75 minutes of vigorous-intensity weight-bearing exercises, such as running or aerobics.
2. Strength training: Incorporate strength training exercises two to three times per week. Focus on major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms. Use resistance training equipment such as dumbbells, resistance bands, or weight machines. Aim for two to three sets of 8-12 repetitions for each exercise.
3. Balance exercises: Includes stationary balance of standing on one leg and dynamic balance which is being able to step and balance on one leg or stand on one leg whilst catching and passing a ball.
It is essential that an exercise program targeted for Osteoporosis or Osteopenia management includes all three aspects of strength training, weight-bearing/impact and balance exercise. By following these exercise recommendations, you can effectively reduce the risk of osteoporosis and promote optimal bone health.
Incorporating weight-bearing exercises into your routine
Incorporating weight-bearing exercises into your routine doesn't have to be complicated or time-consuming. There are many simple and enjoyable activities that can be done to strengthen your bones and improve your overall health. Here are some ideas for including weight-bearing physical activity in your daily life:
Dancing/aerobics: Dancing is a fun and social way to engage in weight-bearing exercise. Join a dance class or simply dance around your living room. The rhythmic movements and weight-bearing nature of dancing can help strengthen your bones and improve your balance.
Stair climbing: Instead of taking the elevator or escalator, opt for the stairs whenever possible. Climbing stairs is an excellent weight-bearing exercise that targets your leg muscles and promotes bone health.
Hiking: If you enjoy spending time in nature, hiking is a fantastic way to engage in weight-bearing exercise while enjoying the outdoors. Find local trails or parks and make it a regular part of your routine.
Jump rope/jumping: If you are a trampoline enthusiast, you may find jumping on rebounder or playing jump rope with the kids or grandkids can be one way to stay fit, have fun and improve your bone health.
Playing racquet sports: Like a bit of competition? Playing games like tennis, badminton or squash are a great way to incorporate different multi-directional load on bones and stimulate new bone to form.
Sports that require change of direction: Team sports are not only great for social atmosphere but also great for bone health! Games such as soccer, basketball, volleyball or softball are great social games that help build bone.
Remember, consistency is key when it comes to reaping the benefits of weight-bearing exercises. Aim for at least 150 minutes of moderate-intensity weight-bearing exercises each week, and gradually increase your activity level over time. It is important to be guided by an exercise professional to ensure you are loading your bones and muscle tissue in a progressive manner to prevent the risk of injury or further problems.
Other lifestyle factors that affect bone health
In addition to regular exercise, there are other lifestyle factors that can significantly impact bone health. These factors include:
1. Nutrition: A balanced diet rich in calcium and vitamin D is essential for maintaining strong and healthy bones. Include plenty of high calcium products such as leafy green vegetables and fortified foods in your diet. Vitamin K, which is found in leafy green vegetables, and magnesium, found in nuts and legumes, both have been shown to be beneficial for bone health. If necessary, consider calcium and vitamin D supplements under the guidance of a healthcare professional.
2. Avoidance of smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can accelerate bone loss and increase the risk of fractures. Quitting smoking and moderating alcohol intake can have a positive impact on bone health.
3. Supplementation: Vitamins and minerals that play key roles in bone maintenance include boron, silicon, Vitamin C, zinc, manganese, potassium and phosphorus, to name a few. Always seek guidance from your general practitioner or pharmacist before taking supplements.
4. Stress: Chronic stress takes a huge toll on our health as it increases the body’s acid load. Stress also helps to regulate the body’s metabolic and nervous systems so is it important to manage excessive stress for your bone health.
By addressing these lifestyle factors alongside regular exercise, you can take a proactive approach to maintaining strong and healthy bones.
Building a personalised exercise plan for bone health
To build a personalised exercise plan for bone health, it is advisable to consult with a healthcare professional or a qualified exercise specialist. They can assess your individual needs, medical history, and fitness level to create a tailored exercise program that suits you best.
Keep in mind that everyone's exercise needs and abilities are unique. What works for one person may not be suitable for another. A personalised exercise plan will take into consideration your age, current fitness level, existing health conditions, you personal preferences, strength, medical and injury history.
Your exercise plan should include a combination of weight-bearing exercises, strength training, and balance exercises. It should be progressive, gradually increasing in intensity and duration over time. Regular monitoring and adjustments may be necessary to ensure optimal results and prevent injury.
Taking proactive steps towards strong and healthy bones; what you can do
Being told you have osteoporosis doesn’t always mean that all hope is gone and you should be fearful of movement. Becoming educated and informed of how to improve your bone health means you are empowered to take control. It usually comes as a reminder to take care of yourself and spend a little time making sure you’re eating well, being physically active and consciously making choices that help maintain or improve your bone density. Exercise and a structured exercise program, accompanied by adequate nutrion, plays a crucial role in preventing and managing osteoporosis and promoting bone health. By engaging in weight-bearing exercises, strength training and balance exercises, you can build and maintain strong bones, reduce the risk of fractures and improve overall quality of life.
Incorporating weight-bearing exercises into your routine doesn't have to be complicated. Simple activities such as strength training, dancing, stair climbing, and participating in a Built for Bones Group Class, run by our experienced physiotherapists, can make a significant difference in your bone health. Remember, it's never too early or too late to start taking care of your bones. Make an appointment with Back to Bounce today for an assessment and individual bone loading exercise plan and take the first step towards building strong foundations for a healthy and vibrant life.
For an individual assessment and comprehensive plan for your Osteoporosis management, book an appointment with one of our Back to Bounce physiotherapists today to start your holistic journey towards managing osteoporosis effectively.
At Back to Bounce, our mission is to help people get moving, achieve their goals, and BOUNCE BACK to their BEST
We are a passionate team of physiotherapists who love supporting our community on every step of their rehabilitation journey with expert knowledge, care, guidance, and support. If you need help with pain or injury, or need further information, you can call us on (07) 5378 1571 or book online for an appointment here.
To learn more about our Built for Bones Group Classes, check out the following pages:
https://www.backtobounce.com.au/blog/built-for-bones-group-class
https://www.backtobounce.com.au/osteoporosis-osteoarthritis
References
Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD): Office of the Surgeon General (US); 2004. 7, Lifestyle Approaches to Promote Bone Health. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45523/
