“Say no to fragile bones” is this year’s theme for World Osteoporosis Day, annually recognized on October 20. According to the International Osteoporosis Foundation, about 200 million women and 5.5 million men aged between 60 and 90 years of age are affected by osteoporosis.
Osteoporosis and Staying Active
Osteoporosis, which means porous bones, is a progressive weakening condition that can result in broken bones, frequently in the hips and spine.
Menopause is the leading cause of osteoporosis. As hormones change to accommodate menopausal changes, estrogen levels start fluctuating and then dropping. Oestrogen prevents bones from getting weaker by slowing down the natural breakdown of bone, which is significantly reduced during the menopause.
People often mistakenly think that exercising will lead to further bone damage or a fracture. However, exercising and using your muscles help protect your bones.
Karen Loader, CEO of F45 Training, advises that exercise is imperative for everyone, but even more so for women who are approaching perimenopause and menopause. Loader says,
“Exercising if you have osteoporosis means finding the safest, most enjoyable activities based on your overall health and amount of bone loss. Certain types of exercise strengthen muscles and bones, and other types can improve balance.”
It’s never too late to exercise, says Loader. Regular exercise can:
- Decrease the risk of broken bones
- Improve posture
- Lessen pain
- Increase muscle strength
- Improve balance
With that, it’s important to note that preparation is key. Before you start exercising to mitigate osteoporosis, consult your doctor in case you need a bone density test if you haven’t already had one. A fitness test is also recommended to gauge baseline fitness. People with more advanced osteoporosis who are at a higher risk of breaking a bone will be discouraged from doing certain exercises as they could lead to further damage.
Choose a variety of exercises, says Loader, that include, “strength training, weight-bearing exercises, flexibility, stability and balance exercises.”
Strength training
Strength training includes the use of resistance bands, free weights, or your own body weight to strengthen muscles, tendons, and bones. This style of exercise is helpful for building back muscles that are essential for posture, and can also help support bone density.
Weight-bearing low impact aerobic exercises
Weight-bearing low impact aerobic activities involve doing aerobic exercise on your feet, with your bones supporting your weight. Walking, elliptical training machines, stair climbing, gardening, and even dancing are great.
Flexibility exercises
Moving joints through their full range of motion helps keep muscles working well. It’s best to perform stretches after muscles have been warmed up. Ideally, stretch at the beginning and end of an exercise session. Avoid stretches that require bending at the waist or flexing the spine.
Sustainability and balance exercises
Stability and balance exercises are especially important for people with osteoporosis. They help muscles work together and will assist with preventing falls, in turn preventing fractures and breaks. Simple exercises that improve stability and balance include standing on one leg and holding that position on and off for a certain amount of time.
Loader advises that you avoid high-impact exercises like running, jogging, or jumping, any jerky or rapid movements as these can lead to fractures in weakened bones,
“Bending forward or twisting at the waist can also increase the risk for spine fractures. Exercises to also avoid include touching your toes or doing sit-ups, golf, tennis, bowling, and some yoga poses. Don’t let fear of bone fractures keep you from being active and having fun. Don’t underestimate the effect of the correct exercises to help people manage osteoporosis,” concludes Loader.
Want to know more?
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