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Osteoporosis is characterised by the loss of calcium and bone tissue in the bones, which makes them susceptible to fracturing (breaking). In Australia, around half of all women and one third of men over 60 years have osteoporosis. Women are more susceptible because the hormonal changes of menopause worsen bone loss.
A calcium-rich diet and regular weight-bearing exercise throughout life (particularly during childhood and adolescence) are known to reduce the risk of osteoporosis in later years.
Recent research suggests that people with existing osteoporosis can also benefit from exercise. This is because a sedentary lifestyle encourages the loss of bone mass. Exercising regularly reduces the rate of bone loss and conserves the remaining bone tissue, reducing the risk of fractures.
Most fractures occur due to a fall. Exercise builds muscle strength and can improve balance, which may help reduce the likelihood of falling and thus reduce fractures.
Benefits of exercise
A sedentary lifestyle, poor posture, poor balance and weak muscles increase the risk of fractures. A person with osteoporosis can improve their health with exercise in valuable ways, including:
- Reduction of bone loss
- Conservation of remaining bone tissue
- Improved physical fitness
- Improved muscle strength
- Improved reaction time
- Increased mobility
- Better sense of balance and coordination
- Reduced risk of falls
- Reduced risk of bone fractures caused by falls
- Reduced pain.
Deciding on an exercise program
Always consult with your doctor, physiotherapist or health care professional before you decide on an exercise program. Factors that need to be considered include:
- Your age
- The severity of your osteoporosis
- Current medications
- Your fitness and ability
- Other medical conditions such as rheumatoid arthritis, coeliac disease or liver disease
- Whether bone density or muscle strength and coordination are the main aims of your exercise program.
A combination of aerobic and muscle building exercises is best, together with specific balance exercises.
Recommended exercises
Exercises that are ideal for a person with osteoporosis include:
- Walking
- Tai Chi
- Low impact aerobics
- Weight training using free weights such as dumbbells and barbells
- Resistance training using rubber tubes
- Dancing
- Exercises to improve posture, balance and body strength.
Swimming and water exercise
Swimming is not a weight-bearing exercise, because the buoyancy of the water counteracts the effects of gravity. However, swimming will improve cardiovascular fitness and muscle strength. People with severe osteoporosis or kyphosis (hunching of the upper back) who are at high risk of bone fractures may find that swimming is their preferred activity. Water exercise, such as aqua aerobics and hydrotherapy, is also recommended. Consult with your doctor or health care professional.
Exercises to avoid
A person with osteoporosis has weakened bones prone to fracturing. Activities to avoid include:
- High impact aerobics or activities
- Any exercise that requires sudden, forceful movement
- Abdominal sit-ups
- Any exercise that requires a twisting motion, such as a golf swing
- Any exercise requiring sudden jolts, stops and starts, such as tennis or squash.
The amount of exercise
The exact amount of exercise required for people with osteoporosis is currently unknown. However, research indicates the following to be beneficial:
- 15 minutes to one hour of continuous aerobic activity two to three times per week.
- Strength training (such as weight training with dumbbells, barbells or rubber tubing) twice per week. Each session should include exercises to strengthen the lower limb, trunk and arm muscles. Each exercise should be performed eight to 10 times.
- Balance exercises need to be performed at a level that is challenging to your balance. However, for safety reasons, always make sure you can hold onto something if you overbalance. These exercises should be performed for a few minutes at least twice a week.
- Include stretching exercises to promote flexibility.
Professional advice
Moderate, regular exercise should be considered an essential part of any osteoporosis treatment program. See your doctor, physiotherapist or health care professional for expert guidance. Always start your exercise program slowly and under medical supervision. Exercise that is too vigorous may increase the risk of fractures. Also, consult your doctor about ways to increase the amount of calcium in your diet, including the use of supplements, and avoid smoking which is bad for bones.
Where to get help
Things to remember
- Osteoporosis is characterised by the loss of calcium in the bones, which makes them susceptible to fracturing.
- Exercising regularly reduces the rate of bone loss and conserves bone tissue, reducing the risk of fractures.
- Exercise can help reduce the risk of falling.
- Exercise that is too vigorous may increase the risk of fractures.
- See your doctor, physiotherapist or health care professional for expert advice.
You might also be interested in:
Calcium.
Osteoporosis.
Osteoporosis - prevention and treatment.
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