Osteoporosis is defined as a a disease that affects your bone mineral density. Our bone density peaks at age 35. Osteopenia is a separate condition that you may have heard from your GP which is just a reduction in bone density. If proper interventions aren’t in place to strengthen the bones, it can lead to Osteoporosis. Osteoporosis can occur at any age, but is more common in older adults, especially in women. People with osteoporosis have a higher risk of fractures particularly in the hips, wrists, ribs, and spine. Risk factors for Osteoporosis is age, menopause, and having a family history.
Although some risk factors you can not change, there are some lifestyle choices that can help prevent osteoporosis. Examples are getting enough calcium and vitamin D, weight bearing exercises and to stop smoking. If you are at risk of developing osteoporosis, making a plan with your GP can help prevent it from occurring.
How can physiotherapy help osteoporosis?
Weight bearing and resistance training exercise has been shown to be effective in supporting bone health. Exercise therapy is a low cost, non-pharmaceutical option to strengthen your bones. Your physiotherapist can go through a thorough assessment on your needs and goals and tailor a program specific to you. Your physiotherapist can give you information on movements to avoid to prevent crush fractures and other injuries. Joining a physiotherapist run rehab class or exercise class that incorporates appropriate weight bearing and resistance exercises can be a useful way to improve bone mineral density and to improve balance.
Why is exercise effective?
Not all exercise is equally as effective at building bone mass.
Weight-bearing exercises such as hopping and jumping as well as resistance exercises have been shown to elicit an osteogenic (bone formation) effects due to the various amount of muscular loads applied to the bone to stimulate and promote bone growth.
Balance is also important to help prevent falls as weakened bone mineral density leaves you more susceptible to fractures. Exercises to challenge your balance in a safe environment can improve confidence competing your activities of daily living.
Understanding how Osteoporosis can affect your quality of life is important and getting the right help can improve quality of life, prolong independence, and reduce the risk of fall related accidents. Because there are various degrees of osteoporisis, talking to your physiotherapist on what exercises are appropriate for you and whether you are at risk of osteoproris related problems is essential to get you on the right track to managing your health.
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