What is osteoporosis?

Osteoporosis is an abnormal condition of the bones, during which they become fragile and brittle, leading to a higher risk of fractures than normal healthy bone. Normal bone is composed of a mixture of calcium and other minerals such as magnesium and phosphate. Osteoporosis occurs when the bone looses these minerals; especially calcium, faster then it can replace them. This is referred to as a loss of bone mineral density in the bone and leads to thinner and less dense bones. Any bone can be affected by osteoporosis but the most common sites in Australia are the hip (16%), spine (46%), wrist (16%), ribs, pelvis and upper arm. (5).

Who develops osteoporosis?

It is a process that can affect all individuals and is a part of normal aging; hence all individuals if they live long enough will develop some form of osteoporosis. Men have larger and stronger bones then women, explaining why osteoporosis is more common in females. Women are also at an increased risk of osteoporosis due to hormonal changes after menopause, leading to 1 in 2 Australian women over the age of 60 sustaining from an osetoporotic fracture (5).

What are the symptoms of osteoporosis?

Osteoporosis causes no symptoms; it is when fractures occur that the problems of osteoporosis arise, 50% of hip fracture patients require long term nursing care, with 17% of these patients dieing within four months of injury (6)! Osteoporosis effects approximately 10% of the Australian population (5) and this is set to increase due to the fact that the life expectancy of Australians is increasing, resulting in an estimated 13% of Australians being affected by osteoporosis by 2012 (5).

What can be done to prevent osteoporosis?

Risk factors for osteoporosis that you have no control over include a person’s age, sex, race and hormonal status. Nutrition and exercise on the other hand are two factors that you can control in an attempt to prevent osteoporosis. Adequate daily intakes of calcium and Vitamin D is very important in preventing bone loss (8) and recent studies have shown the risk of osteoporosis is lower for people who are active and especially those who participate in weight bearing activity at least three times a week (3). This is because during weight bearing exercise, the muscle pulls on the bone, and this action stimulates the bone to become denser and stronger. A study conducted by Nelson (2000) found that women who strength trained did not loose bone density over the 12 months. The strength training group gained an average of 1% in bone mass in the hip and spine, compared to the group who did not participate in weight bearing exercises which lost between 2% and 2.5% bone mass over 12 months (6). Weight bearing exercises includes resistance training, walking, stair climbing, walking, running, dancing, racquet sports and other activities that require you to work against gravity. Although swimming is a great form of cardiovascular fitness, lifting weights will provide better bone health.

A study published in the Medicine and Science in Sports and Exercise in January 2002, was based on sixty-two healthy seniors aged between 60 and 83 and where divided into three groups; the first group participated in high intensity resistance training, the second group where involved in low intensity exercise and the third group was the control and did not alter their existing lifestyle habits throughout the six month study. The training sessions involved three supervised exercise sessions using machine weights that you would typically find in your local gym such as the leg press and overhead press. The study showed that both groups who exercised gained significant increase in strength, yet the only significant increase in bone mineral density was in the neck for the participants who participated in high intensity exercise (7).

What is the right kind of exercise?

Because bone is live tissue, it responds well when stress is placed upon them and as result may increase bone density in certain bones (4). Research indicates the most beneficial from of exercise for building bones is strength training, this includes using free weight (dumb bells), weight machines or resistance bands. Weight bearing aerobic activities that involve you exercising on your feet are also beneficial for bone health. Examples include walking, dancing, low impact aerobics, golf, bowling and gardening (7). If you do have osteoporosis please reframe from participating in high impact exercise, such as jumping, running or jogging as these activities can compress you spine and lower extremities, which can lead to fractures in weakened bones. Also exercises which involve excessive twisting and bending can compress your spine, therefore please check with you doctor or physiotherapist as some twisting options and impact activities may not be right for you.

How often should I exercise?

If bones and muscles are not used, they weaken but luckily it is never too late to start exercising. It is recommended you exercise at least three times a week for a minimum of 20 minutes. Unfortunately, additional studies are necessary before we obtain an exercise prescription for bone health that addresses duration, frequency, intensity and type of exercise. Please consult with you doctor or physiotherapist before you start any exercise as you may need a bone density test and a fitness assessment first. If you haven’t exercised for a while, please start gently and slowly build up you intensity. If you stop exercising, you lose any benefits you gained from the weight bearing exercises; therefore it is essential you keep exercising regularly, for the long term. Other benefits gained by participating in resistance exercise, includes alleviating sleeping difficulties, boosts energy, counteracts depression, improves strength and improves balance. So what have you got to loose? If you need any further advice regarding the right exercise program for you, don’t hesitate to contact us at Beleura Sports and Spinal Centre.

It is important to note that this information is not intended to replace any recommendations by your treating health care practitioner and a reminder that effective osteoporosis managemnent requires an accurate assessment and diagnosis. Please consult a physiotherapist for more information regarding Osteoporosis or strength training.

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