Osteoporosis: How can exercise help to build strong bones?

The Australian Government defines osteoporosis as “a condition where bones become thin, weak and fragile, such that even a minor bump or accident can cause a broken bone (minimal trauma fracture). Osteopenia is a condition when bone mineral density is lower than normal but not low enough to be classified as osteoporosis.”

It’s estimated that osteoporosis affects over 1 million Australians and is most common in post-menopausal women, with 1 in 4 women aged over 75 being diagnosed. After menopause, lower levels of oestrogen result in increased bone resorption as opposed to bone formation, placing women at a higher risk. Osteoporosis is often referred to as the ‘silent disease’ as it usually has no symptoms until a fracture occurs. An osteoporotic fracture may affect mobility and function, which in turn can affect social interaction, quality of life and lead to a loss of independence.

Exercise with our Exercise Physiologist at our Beaumaris Clinic is not only important for the size, strength and capacity of our muscles which is essential to maintaining mobility of joints. But it also contributes to maintaining and improving bone mineral density as it applies a controlled force to the bones. Research has shown strong evidence for the effect of exercise as medicine for osteoporosis and osteopenia. It’s important to note that we need to take a holistic approach, combining exercise with appropriate nutrition and medical management options where necessary.

The current guidelines for type and dosage of exercise are as follows:

• Weight bearing/impact exercises that load the bones and work against gravity.

4-7 days per week with a suggestion of 50 impacts per session

• Resistance/strength training exercises that emphasise power, strength and stability by increasing loads on the muscles surrounding the bones that are more prone to fracture such as hip, wrist and spine.

2-3 days per week at a moderate to high load

• Balance training exercises to assist with falls prevention and reduce risk of possible fracture. Note: always stand near a stable rail or bench to steady yourself as needed.

4 -7 days per week

If you would like further information or an individualised exercise program to improve your bone strength, call us on (03) 9589 7815 to book a consult with our Bayside Exercise Physiologist.