Osteoporosis is a condition characterised by low bone mass and deterioration of bone tissue. This can lead to a high risk of bone fractures, especially in the hip, spine and wrist.
The disease can develop over many years without any symptoms or pain. It occurs when the body removes more bone than it replaces over time. This can result in fragile, weakened bones that are susceptible to fractures and breaks.
The reduced bone density characteristic of osteoporosis is a major health concern, especially among elderly patients. Deteriorating bone density can result in chronic pain, loss of mobility, poor posture and even death. Both men and women develop osteoporosis, but women are at a higher risk due to accelerated bone loss after menopause. Approximately 30% of women and 12% of men over age 50 are affected. Proven medical treatments and lifestyle changes can help slow the progression of osteoporosis, improve bone health, reduce pain, and lower the chance of fractures.
In this article we’re going to discuss some of the key benefits of exercise for Osteoporosis, along with some great exercise suggestions!
Exercise for Osteoporosis
Weight Bearing Exercises
Weight-bearing exercises are recommended exercises for osteoporosis. They are activities where bones and muscles work against gravity. The resistance created by these exercises can stimulate bone formation and slow down or reverse bone loss, resulting in stronger, more robust bones.
Research shows that weight-bearing activities can improve bone density. A meta-analysis published in Osteoporosis International looked at 22 clinical trials involving over 1200 participants. The study found that weight-bearing exercises improved lumbar spine bone mineral density when compared to non-active control groups. More intense exercise programs with higher impacts were associated with greater increases in bone mineral density.
Weight-bearing activities can increase muscle strength in the legs, hips, and lower body. Having strong muscles surrounding the bones helps reduce risk of fall related fractures. These exercises also improve balance and coordination.
Overall, incorporating weight-bearing physical activity into an osteoporosis management plan can increase bone density, reduce bone loss, improve strength and balance, and lower risk of fractures. Even simple day-to-day activities like walking provide benefits while higher impact aerobics, dancing, jogging, or hiking offer greater osteogenic effects. Experts recommend weight-bearing exercise for 30-60 minutes at least 3-5 days per week. Those with severe osteoporosis should check with a doctor before beginning a new routine.
Walking
Walking is one of the easiest weight-bearing exercises for people with osteoporosis. It puts a moderate amount of stress and strain on the bones which triggers the body to produce more bone-building cells. This helps strengthen bones affected by osteoporosis.
Pros of Walking for Osteoporosis:
- Low impact, easy on the joints
- Can be done anywhere, anytime, no equipment needed
- Walk at your own pace and intensity level
- Builds bone health
- Improves strength, balance and posture
- Contributes to cardiovascular health
Cons of Walking for Osteoporosis:
- Doesn’t strengthen bones as quickly as high impact exercises
- Need to walk for longer to get bone-strengthening benefits
- Weather can impact on outdoor exercise
Proper Walking Technique:
Proper posture and style is important to gain maximum benefit from walking:
- Stand tall with shoulders back to keep your back straight
- Look ahead, not down
- Swing arms naturally to engage core muscles
- Take quick, shorter strides instead of long strides
- Land first on your heels and then roll through the step to the toe
- Maintain proper posture throughout the walk
- Walk on even, stable surfaces or use walking poles to improve balance and stability
To gain the most benefit from walking, it is recommended to aim for 30-60 minutes walking at least 5 days per week. Walking at a moderate pace elevates the heart rate and provides the most strengthening stimulus to ensure bones.
Jogging/Running
Jogging and running are great exercises when done safely and in moderation.
Key benefits for osteoporosis include:
- The impact on the bones encourages the body to rebuild and strengthen bone density and reinforce bone structure.
- Jogging and running can improve overall fitness and strength in the legs and core. This provides more support and stability for compromised bones.
- The aerobic activity can increase blood flow and circulation, bringing oxygen and nutrients to help heal and rebuild bone health.
- The weight-bearing exercise maintains and improves bone mineral density more effectively than non-weight-bearing exercises alone.
Those with severe osteoporosis should use caution when jogging or running. Running long distances day after day can increase wear and tear and should be avoided. Low-impact jogging on softer surfaces is suggested as an alternative. Those new to jogging may want to start with short intervals of walking and jogging to build up to longer exercise gradually.
Overall, jogging and running can be an effective part of an osteoporosis exercise routine.
Hiking
Hiking is another excellent weight bearing cardiovascular exercise. The impact involved with hiking increases stress to the bones, which triggers the body to boost production of new bone cells. Numerous studies have shown that regular hiking leads to notable increases in bone mineral density.
When hiking, it’s important to use appropriate precautions and techniques. Choose trails that are relatively flat and smooth, avoiding steep inclines or rocky terrain that could lead to falls or bone fractures. Use hiking or trekking poles for stability and to help absorb some of the impact on joints and bones. Wear proper hiking boots with good ankle support and traction. Take frequent breaks to avoid fatigue and remain energised. Move slowly and carefully, avoiding any high impact movements like jumping over obstacles. Listen to your body. Don’t overdo it. Gradually build up hiking distance and intensity as your bones adapt and strengthen. With appropriate precautions, hiking can be a safe and highly beneficial activity. The combination of weight-bearing impact, improved balance and stability, cardiovascular benefits and being out in nature make hiking an excellent regular exercise.
Yoga
Yoga is an excellent balance exercise for people with osteoporosis.
Yoga is weight-bearing and loads the bones, triggering the laying down of new bone. It also builds muscle strength around the joints to provide stability and support. This can improve posture and help prevent broken bones and falls.
Those with osteoporosis often lose balance as the spine compresses and curves. Yoga can counteract this. The balance exercises integral to yoga are very beneficial. Many standing poses challenge stability. Meeting this challenge engages the smaller supporting muscles. This improves overall coordination and balance control.
Those with osteoporosis should focus on poses that load the spine and thighs in particular. Some of the best yoga poses for osteoporosis include Warrior poses, Downward Facing Dog, Tree Pose, Triangle Pose and Chair Pose. These poses strengthen the spine and weight-bearing capacity of the arms and legs. Holding the poses helps build isometric strength.
Yoga incorporates controlled breathing which has been shown to reduce stress and improve parasympathetic activation. This facilitates bone building and muscle strengthening.
Regular yoga practice provides weight-bearing benefits to stimulate bone formation while working on balance, strength, mobility and stress reduction. A yoga practice 2-3 times per week is recommended.
Tai Chi
Tai Chi is a gentle form of exercise originating from ancient Chinese martial arts. It involves slow, fluid movements combined with deep breathing and meditation. Research has shown it to be beneficial for people with osteoporosis.
A 2008 review of 6 studies found that practising Tai Chi for 30-60 minutes at least 3 times per week for 4-48 months increased bone mineral density in the spine in postmenopausal women with osteoporosis. The review concluded that this form of exercise may help slow bone loss in this population.
Other studies have demonstrated additional benefits including improved balance, mobility and muscle strengthening. This can help osteoporosis patients maintain independence and avoid fractures from falls. The focus on deep breathing and mental concentration may also relieve stress and pain.
Tai Chi is considered a safe, low impact exercise. The slow motions and poses can be adapted for different ability levels, making it accessible even for older adults. The social component of practising in a group can also provide a sense of community and support.
Some simple beginner moves to try include lifting hands (raising arms up and down), parting wild horse’s mane (shifting weight side to side), and waving hands like clouds (moving arms fluidly in circular motions). Practising just 10-15 minutes per day can be beneficial. Under the guidance of a qualified instructor, patients can learn proper techniques and progress to more complex forms.
Dancing
Dancing is a weight-bearing exercise that can be highly beneficial for people with osteoporosis. Many styles of dance focus on high-impact moves and rhythmic weight transfers creating resistance needed to stimulate bone strength and regrowth.
Some great dance styles to try include:
- Tap dancing provides excellent weight-bearing stimulus to lower bones. The variety of tapping movements works the entire leg and foot bones through their full range of motion.
- Irish dancing: High kicks, leaps, and jumps mean this energetic dance style is a high impact exercise. The percussive footwork and fast turns provide multi-directional challenges to build strong and balanced bone density.
- Flamenco dancing: Flamenco’s rhythmic stomping interspersed with bursts of more athletic moves make it an effective osteoporosis exercise. Maintaining posture and positions builds core and spinal strength.
- Hip hop dancing: Many hip hop moves involve jumping, dynamic weight shifts, and high-energy steps that are great for bone stimulation.
The benefits of dance as an exercise for people with osteoporosis include building stronger bones throughout the body, improving balance and coordination, strengthening the core and posture, and an enjoyable social activity. Taking regular dance classes provides motivation, progression, and a safe environment for moving within your limits.
Resistance Training
Resistance training, also known as strength training, involves exercise using weights or resistance bands to build muscle and bone strength. These types of exercises are highly beneficial when done properly and safely.
Progressive resistance training applies stress to the bones, which triggers the body to absorb more calcium and produce more bone-building cells. This helps strengthen bones affected by osteoporosis. Studies show that regular strength training exercises can help increase bone mineral density .
Some key benefits of resistance exercises include:
- Increases bone mass and density, reducing risk of broken bones
- Improves posture and balance, contributing to fall prevention
- Facilitates muscle strengthening to support skeletal structure
- Increases metabolism and energy levels
- Reduces risk of diabetes and heart disease
It’s important to use proper form and technique to avoid injury. Some tips include:
- Begin with lighter weights and higher repetitions (12-15 reps), and gradually increase weight and lower repetitions (5-8 reps) over time and as tolerated
- Focus on gradual progression over time
- Perform controlled, slow movements focusing on proper form
- Avoid bending forward or twisting your spine while lifting
- Limit overhead exercises that compress the spine
- Start with body weight, bands, or 1-3 kilogram weights
How an Exercise Physiologist Can Help with Osteoporosis
An exercise physiologist is a healthcare professional specialising in understanding and enhancing the body’s physiological responses to physical activity. With deep knowledge of the human body’s systems (muscular, skeletal, cardiovascular, and nervous), they play a crucial role in prescribing personalised exercise programs for individuals like those living with osteoporosis.
The Role of an Exercise Physiologist in Managing Osteoporosis
Exercise physiologists, as part of a healthcare team, can help in several ways:
Individualised Program:
Exercise professionals design personalised exercise programs taking into consideration the individual’s current bone health, medical history, physical capabilities, lifestyle factors, and exercise preferences. This helps ensure the exercise regimen is safe, effective, enjoyable, and can be adhered to in the long-term.
Education and Advice:
They provide advice on suitable osteoporosis exercises, correct techniques, and how to avoid potential injuries. This empowers individuals to take control of their health and manage their condition effectively.
Progress Monitoring:
Exercise physiologists regularly monitor individual progress. This involves tweaking the exercise program as required by adjusting the intensity, duration, and type of exercises based on improvements or challenges encountered.
Overall Health Improvement:
An exercise physiologist also focuses on improving overall health and well-being, which is integral to managing osteoporosis. This includes addressing factors such as nutrition, stress, sleep habits, and other lifestyle factors that can impact bone health.
Benefits of Consulting an Exercise Physiologist
There are several potential benefits from working with an exercise physiologist:
- Reduced Fracture Risk: Scientific research has demonstrated that the right exercises can increase bone strength and density, improving bone structure and bone health.
- Improved Balance, Coordination and Muscle Strength: This helps in preventing falls, a common cause of fractures in people with osteoporosis.
- Enhanced Quality of Life: Regular, strategic exercise improves physical function, independence, and overall quality of life.
- Holistic Health Approach: Exercise physiologists often focus on a holistic approach rather than just focusing on healthy bones.
- Improved Overall Health: empowering individuals to manage not only their osteoporosis but also enhance other aspects of their health including cardio-respiratory fitness, muscle strength, mental well-being, and reduction of other health risks.
What to Expect from an Exercise Physiologist
Patients visiting an exercise physiologist for the first time may participate in the following:
- Assessment: an in-depth assessment of overall general health, medical history, and lifestyle habits. This could include specific tests or procedures.
- Discussion: Clarifying health and fitness goals, current activity levels and exercise preferences.
- Personalised Exercise Plan: You will receive a personalised exercise program that suits your need, capabilities and preferences.
- Guidance: Clear demonstrations and guidance on performing exercises correctly and safely.
- Follow-ups: Regular progress checks, and adjustments to the exercise plan according to progress.
It is important to remember that while exercise physiologists provide crucial support in managing osteoporosis, their advice and training does not replace regular medical check-ups. Exercise physiology is most effective as a component of a broader healthcare plan, in collaboration with other medical professionals.
Consulting an exercise physiologist can be beneficial in managing osteoporosis. Their expert knowledge and support can empower you to experience a healthy, active lifestyle while living with osteoporosis.
Final word
The best exercises for people with osteoporosis include weight-bearing exercises like walking, hiking, jogging; low-impact exercises like yoga, Tai Chi and dancing; and resistance training with weights. Always consult your doctor before starting any new exercise program. The key is to engage in a variety of bone and muscle strengthening exercises that target different muscles and bones. Staying active builds bone density, improves balance and posture, and helps in preventing falls. With proper guidance, exercise can help manage osteoporosis and contribute to ongoing bone health.
Consulting with an exercise physiologist physical therapist or personal trainer can help you design a safe, customised resistance training program. For optimal osteoporosis management, resistance training should be done 2-3 times per week along with weight-bearing aerobic exercise.
At EP360, we have over 15 years of experience in helping to design and implement programs that can assist in reducing your risk of fractures and helping to improve your bone mineral density. Send us an email at care@ep360.com.au to book your complimentary discovery call to find out how we can help you!
