Osteoporosis and Exercise

Osteoporosis (OP) or osteopenia is a condition where the bones begin to weaken, this leaves you more susceptible to fractures. However, this is not the end! Exercise can help not only to build our bone strength but it can also help us to improve our balance and minimise your falls risk.

Though not all types of exercise are equally beneficial. Understanding which exercises to focus on and how to perform them safely is key to managing OP effectively.

The Benefits of Exercise for Osteoporosis

Regular exercise provides numerous benefits for individuals with osteoporosis, including:

• Increased Bone Density: Weight-bearing and resistance exercises help stimulate bone growth and slow bone loss.

• Improved Muscle Strength: Stronger muscles provide better support and protection for bones.

• Enhanced Balance and Coordination: Reducing the risk of falls can prevent fractures.

• Better Posture and Flexibility: Reducing strain on the spine and improving overall mobility.

Best Types of Exercise for Osteoporosis

1. Plyometric exercise (better know as jumping or quick movement) are the gold standard for improving bone strength. I ask all my older clients when was the last time they jumped and 9/10 cannot remember, so I rarely start at this point but I do highly recommend working toward this. I know it can be scary to hear someone say this, so I always work with you as you are the expert in you. Plyometric exercises also help improve:

   • Strength

   • Balance

   • Coordination

2. Resistance Training Strength training exercises improve muscle mass and bone strength. Some effective methods include:

   • Lifting light weights or using resistance bands

   • Bodyweight exercises (squats, lunges, push-ups)

   • Using gym machines with guided resistance

3. Weight-Bearing Exercises Activities that make you work against gravity help stimulate bone growth. Examples include:

   • Walking

   • Dancing

   • Hiking

   • Stair climbing

   • Low-impact aerobics

4. Balance and Stability Exercises Since falls are a major concern for those with osteoporosis, exercises that improve stability are crucial:

   • Tai Chi

   • Yoga (with modifications)

   • Standing on one leg

   • Heel-to-toe walking

5. Flexibility and Posture Exercises Gentle stretching and posture-focused exercises can help maintain mobility

Exercises to Avoid

My approach to exercise for OP is work with the person in front of me first then consider their diagnosis depending on the location and severity of the OP certain exercises would not be recommended like high-impact (plyometrics)

Tips for Safe Exercise

• Consult a healthcare professional or exercise physiologist before starting a new routine.

• Start slowly and progress gradually to avoid injury.

• Focus on proper form rather than intensity.

• Use supportive footwear to maintain balance and reduce joint strain.

• Listen to your body and stop any exercise that causes pain or discomfort.

Conclusion

Exercise is a powerful tool in managing OP, helping to strengthen bones, improve mobility, and reduce the risk of fractures. By incorporating weight-bearing, resistance, balance, and flexibility exercises into your routine, you can enhance your overall bone health and maintain independence as you age. Always prioritize safety and seek professional guidance to ensure your exercise program is tailored to your needs.