Osteoporosis is an extremely important health issue for all Australians. Recent figures suggest that approximately 1.5 million Australians are currently affected with this condition. With this figure set to increase due to the “aging” population, it is timely to take a look at how we can assist our muscles and subsequent skeletal system to support our activities and enhance the quality of our life.
Osteoporosis has minimal warning signs due to the slow and gradual loss of bone density that occurs during a lifetime. It is inevitable that humans experience a loss in bone density due to the natural processes of aging and lifecycle changes in hormone, chemical and muscular levels in the body. However, it is important to understand that regardless of how old or young you are and what your current bone density is,
You can commence gentle & specific activities that will assist the strength and mobility of your bones and joints and management of osteoporosis.
If you have a diagnosis of osteoporosis a doctor’s recommendation or clearance to exercise would be encouraged by your fitness instructor. There are specific exercises to assist your development and maintenance of mobility and flexibility and to maintain bone density.
Prevention…
Appropriate exercise and movement is a great strategy to maintain bone strength as we progress through our life cycle. An aim of regular exercise can be to help develop and maintain peak bone mass which will provide good bone foundations for life.
As recommended by Osteoporosis Australia, the most suitable exercises for helping to prevent the disease include two categories:
Weight-bearing exercise
These types of movements involve an exercise being performed in a standing position where gravity is having an effect. It is important to follow an exercise program that considers previous exercise experience, medical history and injury history. The following examples are great when customised to the individual and take into consideration the specific time requirements.
Activities include (not limited to):
Walking
Skipping rope
Jogging
Golf
Tennis
Stair climbing
The exercise selection needs to be appropriate for your health and injury history. Maintaining a level of comfort is crucial for the management of pain and to assist the maintenance of joint mobility. If you have knee and ankle concerns or lower back considerations gentle walking and aquatics would be the preferable exercise selection.
Resistance exercise
Resistance training has so many identifiable forms that you will be able to add various dimensions into your health and well being routine. Examples of resistance training methods include:
Weight machines
Free weights
Yoga
Pilates
Aqua
Therma band
Fit Ball workouts
There are so many options available. Listen to your body and ensure that you take your movement intensity to a level that you are comfortable with.
If you already have indications of osteoporosis and are under treatment from a Doctor, it is essential that you consult a health professional for advice and recommendations prior to commencing any movement program. It is important to know what areas are effected with decreased bone density. It is important to communicate this information to your health professional to assist with the design and implementation of an appropriate program.
It is never too late to achieve the health you desire.
