Exercise and osteoporosis

In Australia, osteoporosis affects over 1.2 million people. Around 50% of women and 33% of men over 60 years old have osteoporosis.

What is osteoporosis?

Osteoporosis is a common condition which causes bones to become fragile over time. The leading causes of this condition are the genes you inherit and getting older, as well as:

not moving enough
not getting enough calcium and vitamin D
smoking and excessive alcohol intake.

Osteoporosis can cause fractures or broken bones, which could affect your ability to move and stay independent. But by making healthy choices you can prevent and manage osteoporosis.

Osteoporosis is a common condition which causes bones to become fragile over time. The leading causes of this condition are the genes you inherit and getting older, as well as:

not moving enough
not getting enough calcium and vitamin D
smoking and excessive alcohol intake.

Osteoporosis can cause fractures or broken bones, which could affect your ability to move and stay independent. But by making healthy choices you can prevent and manage osteoporosis.

Read less...

What can I do about it?

Doing minimal physical activity results in your bones becoming weaker. Moving your body every day is important for improving and maintaining bone health (ESSA 2023).

Most bone fractures occur because of a fall. You can reduce your risk of falling by exercising. Moderate intensity movement builds your muscle strength and improves your balance.

Regular movement also reduces your risk of fractures by maintaining your bone density.

Doing minimal physical activity results in your bones becoming weaker. Moving your body every day is important for improving and maintaining bone health (ESSA 2023).

Most bone fractures occur because of a fall. You can reduce your risk of falling by exercising. Moderate intensity movement builds your muscle strength and improves your balance.

Regular movement also reduces your risk of fractures by maintaining your bone density.

Read less...

The benefits of exercise

Exercise provides great benefits when managing or even reversing osteoporosis. When it comes to bone health, not all exercise is equal. Bones need to experience the right amount of impact and strain. They have an amazing ability to adapt! In response to different weights and applied stress, they become stronger or denser. Benefits include:

bones stop getting weaker
improves general fitness
improves strength, mobility, balance and coordination
reduces risk of bone fractures caused by falls
reduces pain
better mood and more energy.

bones stop getting weaker
improves general fitness
improves strength, mobility, balance and coordination
reduces risk of bone fractures caused by falls
reduces pain
better mood and more energy.

Read less...

Exercise for osteoporosis

A great starting point is to make sure you’re moving your body the recommended amount of time each day for your age. For people over 65 years old, that's 30 minutes per day. Follow these guidelines for the prevention and management of osteoporosis:

try moderate intensity exercise that does not increase pain
include weight-bearing activities that increase bone strength like dancing, brisk walking, and ping pong
add strength exercises using light weights, elastic bands and resistance cables
include balance exercises to reduce the risk of falls.

If you have osteoporosis, please talk to your doctor before you start a new exercise program.

try moderate intensity exercise that does not increase pain
include weight-bearing activities that increase bone strength like dancing, brisk walking, and ping pong
add strength exercises using light weights, elastic bands and resistance cables
include balance exercises to reduce the risk of falls.

If you have osteoporosis, please talk to your doctor before you start a new exercise program.

Read less...

Things to think about when exercising with osteoporosis:

try to reduce exercise that involves very fast moves or lots of strain on your joints
be careful when twisting and reduce sudden or forceful moves
start small and slowly increase the amount of weight-bearing exercise and resistance.

Most people need an exercise program that includes moderate weight-bearing movement. But sometimes a gentler approach may be best.

Exercise is one important part of the big picture that is your health. To prevent and manage osteoporosis, addressing all the possible causes is the best strategy.

Things to think about when exercising with osteoporosis:

try to reduce exercise that involves very fast moves or lots of strain on your joints
be careful when twisting and reduce sudden or forceful moves
start small and slowly increase the amount of weight-bearing exercise and resistance.

Most people need an exercise program that includes moderate weight-bearing movement. But sometimes a gentler approach may be best.

Exercise is one important part of the big picture that is your health. To prevent and manage osteoporosis, addressing all the possible causes is the best strategy.

Read less...