Tips to help manage osteoporosis

Osteoporosis is a common condition characterised by a loss of bone mass resulting in fragility of the affected bones. There is a common misconception that exercise is dangerous for people with osteoporosis due to the increased risk of fractures. Exercise is a highly recommended tool used for treatment and management of osteoporosis to improve bone health and quality of life. Our skeletons will adapt to changes in the environment we provide them with, and exercise is a great way to provide a stimulus for our bones to adapt to.

Exercise is quite a general term therefore it may be confusing to know exactly what type of exercise is best for osteoporosis. This blog will go through evidence based exercise recommendations for bone health, which will help you to optimise your exercise routine.

An important aspect of exercise for bone health is loading. The exercise modality must include loading that is more than what the bone is usually exposed to, to achieve an increase in bone density and structure to reduce risk of fracture. Our bones are always exposed to our regular body weight and any activities that we are currently doing. Therefore, if you are already walking regularly or doing light resistance training for example, even though this is considered exercise, it is unfortunately most likely not going to result in any improvements in bone health. High intensity (or high load) resistance training, however, is a great tool to increase the load our bones are exposed to in a safe and controlled environment.

High intensity resistance training specifically includes high loaded exercises, as there is a positive relationship between the magnitude of the load (or strain) and the quantity of new bone formed. This means that heavier weights will result in more improvements in bone health. High intensity resistance training is safe and effective for those with osteoporosis, under the supervision and guidance from a trained professional such as an Exercise Physiologist. Studies have demonstrated that high intensity resistance training protocols result in improvements in bone mineral density and structure of affected bones, with no increased risk of fracture. It also has additional benefits such as improved function and performance, posture, balance, and quality of life.

If you are new to resistance training or are unsure of how to optimise your current program, please do not hesitate to contact our team here at Wellness Station or speak to an Exercise Physiologist who is familiar with the latest research.

Clara Toperosa
Accredited Exercise Physiologist

Reference:

Exercise prescription for osteoporosis: back to basics

Belinda R Beck

Griffith University

2022