Bones may seem like inert structures, but they are living tissues that need proper care and attention. Osteoporosis is a silent but serious condition affecting millions of people worldwide. When it comes to preventing and managing osteoporosis, exercise physiologists play a crucial role in ensuring overall bone health.
Osteoporosis, characterised by weakened bones prone to fractures, is a major public health concern, especially among ageing populations. While medications and dietary interventions are essential, exercise is a cornerstone in the prevention and management of this condition.
This is where exercise physiologists come into play. From understanding the science behind bone health to implementing targeted exercise regimens, their knowledge and guidance can make a significant difference in enhancing the quality of life for individuals with or at risk of osteoporosis.
Understanding the role of exercise in osteoporosis
Among all interventions, physical activity is the only one that can slow down bone loss, bone strength, and reduce the risk of bone fractures.
Exercise is essential for preventing and managing osteoporosis. It helps to:
- Increase bone density: Weight-bearing and resistance exercise stimulate bone growth and strengthen it.
- Improve muscle strength: Stronger muscles support bones, reducing the risk of falls.
- Enhance balance and coordination: This helps prevent falls, a major cause of osteoporosis-related fractures.
- Reduce pain and stiffness: Regular physical activity can alleviate discomfort associated with osteoporosis.
- Improving posture and alignment: Poor posture and alignment can increase the risk of fractures in osteoporosis patients. Exercise physiology focuses on workouts that improve body alignment and posture.
The role of an exercise physiologist
Exercise physiologists are healthcare professionals specialising in exercise prescription for individuals with chronic conditions. In the context of osteoporosis, their role encompasses:
1. Assessment
- Comprehensive evaluation of bone health, muscle strength, balance, and functional capacity.
- Identification of risk factors for osteoporosis and falls.
- Understanding individual goals and limitations.
2. Exercise prescription
- Developing personalised exercise programs tailored to the individual’s specific needs, considering factors such as age, bone density, muscle strength, and overall health.
- Incorporating a balance of weight-bearing, resistance, and balance exercises.
- Providing clear instructions and demonstrations to ensure correct exercise technique.
3. Monitoring and progression
- Regular assessment of progress and exercise tolerance.
- Modifying exercise programs as needed to optimise outcomes and prevent plateaus.
- Providing ongoing support and motivation.
4. Fall prevention
- Implementing exercises that specifically target balance, coordination, and reaction time.
- Educating patients on fall prevention strategies.
5. Pain management
- Incorporating low-impact exercises to reduce pain and stiffness.
- Teaching pain management techniques.
6. Education
- Providing comprehensive education on osteoporosis, its risk factors, and the benefits of exercise.
- Emphasising the importance of lifestyle factors, such as nutrition and supplementation, for bone health.
Types of exercise for osteoporosis
Ideally, weekly physical exercise should incorporate elements from all three types below:
1. Strength training
This type of exercise helps to build and maintain bone density. It can be done with weights, resistance bands, or bodyweight exercises. Examples of strength training exercises include squats, lunges, push-ups, and rows.
2. Weight-bearing exercise
This type of exercise puts stress on the bones, which helps stimulate bone growth. Examples of weight-bearing exercises include walking, running, dancing, and stair climbing.
3. Balance exercises
This type of exercise helps improve balance and coordination, which can help prevent falls. Examples of balance exercises include tai chi, yoga, and standing on one leg.
4. Swimming
Swimming can be a good exercise for people with osteoporosis, as it is low-impact and puts minimal stress on the bones. It also contributes to cardiovascular health.
5. Cycling
Cycling is also a low-impact exercise that can be beneficial for people with osteoporosis.
Exercise that osteoporosis patients should avoid
People with osteoporosis have weaker bones that are prone to fracture. They should avoid activities like:
- Perform heavy forward flexion of the spine, such as abdominal sit-ups and toe touches.
- Increase the likelihood of falling.
- Require unexpected, powerful movements, unless introduced gradually as part of a progressive program.
- Require a violent twisting motion, such as a golf swing, unless the person is used to such movements.
The importance of collaboration
Exercise physiologists collaborate with other healthcare professionals, such as orthopedic surgeons, rheumatologists, and nutritionists, to provide comprehensive care for individuals with osteoporosis.
By working closely with their patients, exercise physiologists can empower individuals to take control of their bone health, reduce the risk of fractures, and improve their overall quality of life.
Final thoughts
Exercise physiologists play a crucial role in osteoporosis prevention and management by creating tailored exercise programs that can help improve bone density and reduce the risk of fractures.
By working closely with healthcare professionals and individuals with osteoporosis, exercise physiologists can make a significant impact on overall bone health and quality of life.
Remember, it’s never too late to start incorporating exercise into your routine to protect your bones and maintain mobility.
Stay active, stay strong, and prevent osteoporosis!
Book a Free Phone Assessment today, and one of our experienced physiologists will tailor a rehabilitation program to fit your needs.
Author
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Ryan Lynd is an accredited and experienced Physiotherapist and Exercise Physiologist. He is originally from Tasmania where he completed his Bachelor of Exercise Science at UTAS and previously practised as an Exercise Physiologist and Fitness Instructor for several years. Ryan completed his Masters of Physiotherapy in Sydney & then moved to the Gold Coast
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