Osteoporosis is the loss of calcium and other minerals from a person’s bones, which makes the bones susceptible to fracturing (breaking). In Australia, around half of all women and one third of men over 60 years of age have osteoporosis. Women are more likely to have osteoporosis because the hormonal changes of menopause make bone loss worse.
Regular exercise throughout a persons life (including during childhood and adolescence) will help reduce the risk of osteoporosis in later years.
People with existing osteoporosis can also benefit from regular exercise which will reduce bone loss and conserve remaining bone tissue, improve muscle strength as well as improve balance and coordination thus reducing the risk of a fall.
THE BENEFITS OF EXERCISE FOR PEOPLE WITH OSTEOPOROSIS
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 bone fractures caused by falls
- Reduced pain
- Better mood and vitality.
Exercises that are beneficial for people with osteoporosis include;
- Weight-bearing aerobic exercise including dancing, jogging and power walking.
- Resistance training using free weights such as dumbbells and barbells, elastic band resistance, body-weight resistance or weight-training machines
- Exercises to improve posture, balance and body strength including tai chi, yoga and Pilates
Ideally, weekly physical activity should include something from all three groups. Feel free to call the clinic on 9361 5123 if you would like any additional information on exercises for Osteoporosis.