Osteoporosis makes bones weaker and more prone to fractures. But certain types of exercise, especially impact loading, can help counteract bone loss. This article will show how these exercises help those with osteoporosis by stimulating bone formation and strength.
What is Osteoporosis and Bone Health?
Osteoporosis means reduced bone density making bones fragile and prone to breakage especially in the hips, spine and wrists. It’s common in older adults, especially post menopausal women and increases risk of fractures and reduced mobility. Bone density decreases with age but osteoporosis accelerates the process and makes bones brittle, which can affect their ability to withstand the physical stress of daily living.
What is Impact Loading?
Impact loading refers to exercises where mechanical stress is applied to bones through dynamic movements like jumping, hopping and running. These activities produce ground reaction forces that stimulate bone forming cells to remodel old bone with new and denser tissue. Unlike non-impact exercises, impact loading targets bone strength and helps combat bone loss in osteoporosis.
Examples of impact loading exercises
- Walking or hiking – A basic form of weight-bearing exercise that can be easily incorporated into daily routines.
- Stair climbing – Adds a vertical component, increasing the impact on bones.
- Jumping jacks – A classic, full-body movement that provides bone-stimulating impact.
- Hopping in place – A simple, high-impact exercise targeting leg bones.
- Jogging or running – More intense but very effective for bone strength, particularly in the hips and legs.
The idea is that bones adapt to increased mechanical forces by getting stronger, a principle well established in research. High impact exercises are particularly good for increasing bone density in weight bearing areas like the hips and legs. According to Martyn-St James and Carroll (2010) high impact activities were shown to increase bone mineral density in the lumbar spine and femoral neck.
Evidence Supporting Impact Loading for Bone Health
Research supports impact loading for bone health in osteoporosis. A study by Guadalupe-Grau et al. (2009) found high impact exercises increased bone density in post menopausal women especially in weight bearing areas like hip and spine. (Source: [https://pubmed.ncbi.nlm.nih.gov/19395875/]). The study showed that regular and high intensity impact loading exercises stimulated osteoblasts (the cells that form new bone) and leads to stronger bones over time.
Another study from 2011 by Karinkanta et al. supports this. They looked at how impact loading combined with balance and strength exercises improved bone mass and reduced falls and fractures in elderly women. (Source: [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3105265/]. This study showed that multifaceted exercise programs that included both impact and resistance training were best for osteoporosis patients.
Creating a Safe Impact Loading Exercise Program
While impact loading is good, designing a safe exercise program is crucial for osteoporosis patients. Gradually increasing the intensity of exercises reduces injury risk and allows the bones to adapt to the stress. Start with moderate impact exercises like brisk walking or stair climbing and gradually progress to high impact exercises like jumping or hopping.
Recommendations:
Frequency: 3-5 times a week
Intensity: Start low and increase as the body adapts
Progression: Gradually increase the difficulty and intensity of the exercises to continue to stimulate bone growth
Consultation: Before starting any new exercise program see your healthcare provider or exercise physiologist to make sure the program is suitable for your health needs.
Safety and Risk Factors
While impact loading can increase bone density it’s important to approach these exercises with caution especially for those at higher risk of fractures. For example jumping exercises should be modified or avoided if there is high risk of falls or if you have had fractures before.
To reduce injury risks:
- Suitable footwear: Shoes with cushioning helps to absorb the impact and reduce stress on joints.
- Modify as needed: Low impact alternatives like walking or using stair-steppers can be used initially to build up strength and endurance.
- Supervised programs: Do exercises under the supervision of a qualified exercise physiologist to ensure proper technique and reduce the risk of falls.
Real-life Benefits
Many osteoporosis patients who have incorporated impact loading exercises report improved strength and bone health. For example, participants in a supervised exercise program by Guadalupe-Grau et al. (2009) saw significant improvement in bone density and mobility. (Source: [https://pubmed.ncbi.nlm.nih.gov/19395875/]. These real life results show the benefits of adding impact exercises to osteoporosis management.
Key takeaways…
Impact loading exercises is a non-pharmaceutical way to improve bone health in osteoporosis patients. By stimulating bone remodelling these exercises can increase bone density, reduce fracture risk and overall well-being. But exercise programs must be tailored to individual capabilities and consult healthcare providers before starting any new program.
By adding impact loading exercises people with osteoporosis can take control of their bone health.
Ready to speak with a professional about your osteoporosis treatment? Contact our friendly team today.
References
Martyn-St James, M., & Carroll, S. (2010). Effects of different impact-loading sports on bone mineral density in premenopausal women: A meta-analysis.
Source: https://pubmed.ncbi.nlm.nih.gov/19653103/
Guadalupe-Grau, A., Fuentes, T., Guerra, B., & Calbet, J. A. (2009). Exercise and bone mass in adults.
Source: https://pubmed.ncbi.nlm.nih.gov/19395875/
Karinkanta, S., Heinonen, A., Sievänen, H., Uusi-Rasi, K., & Kannus, P. (2011). A multi-component exercise regimen to prevent functional decline and fractures in home-dwelling elderly women.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3105265/
