Aging brings inevitable physical deterioration, including loss of bone density that can lead to osteoporosis. This condition affects 3.8% of Australians, although many people do not know they have it until they have a bone fracture. It is important to note that it can be prevented and managed by lifestyle factors including exercise.
“Physical activity is one of the most effective tools for counteracting age-related health conditions,” including osteoporosis and osteoarthritis (which affects the joints), says accredited exercise physiologist Richelle Street.
There may be several barriers to moving further, compounding the problem. “Fear of falling, fear of pain, and fear of fractures are typical obstacles to physical activity in older people,” says Street. Other barriers include social isolation and limited transportation.
But the benefits are far-reaching, including increased bone density and reduced risk of falls and fractures, physical fitness and strength, improved posture, mobility, and improved mood and vitality. And most physical activity is safe for people with osteoporosis, says exercise physiologist Abbey Dalton, although avoiding the risk of falls is important.
There are some general recommendations, but readers are advised to consult with a healthcare professional for a safe exercise plan.
The Movement: Overhead Press Squats
Some types of exercise are particularly good at increasing bone density, thereby reducing the severity of osteoporosis and the risk of fracture, according to Dalton. These are multi-directional, high-impact activities (like tennis or volleyball) and weights heavy enough that you can’t lift them more than eight times before you get tired.
However, they may not be for everyone. “If this type of training is not for you, then focusing on preventing falls will be your goal,” says Dalton.
An ideal strength exercise would be a squat to military press using dumbbells as you load and strengthen as many bones as possible in one exercise. If you need to get to this, Dalton suggests starting with a sit to stand Get off a chair with light weights, or even modify it so your arms don’t go just above your head, then increase as your shoulders get stronger. Make sure to keep your back straight, bending your knees and sticking your bottom out instead of leaning forward.
The class: tai chi
Some facilities offer specific exercise classes for osteoporosis, which can be a great way to learn skills to manage it.
If balance is a problem, which is important to avoid falls, Dalton recommends a tai chi class. This can also help improve posture and body strength, Street says. Another option is a fall and balance class. One that includes some basic strength training will give even greater benefits. If you can tackle it, a heavyweight class can help build bone density. Ideally, a combination of activities will give optimal results.
“A class that has some variety with a weight circuit that covers all the different muscle groups and some jumps and jumps, like box jumps or side jumps, will give you the most benefit if possible for you,” says Dalton.
The activity: dancing
This is where you can upload your favorite music and have fun in your own home. “You’d be surprised how often I prescribe to people who dance in your hall, especially people with osteoporosis,” says Dalton. “If you are able to dance where you jump and jump in all directions in the most random way possible, this is really good for bone density.”
On a less vigorous level, Healthdirect recommends some simple balance exercises like standing with your feet together, standing on one leg, or walking backwards.
The hard pass: golf
While any exercise is beneficial, Street recommends that people with osteoporosis avoid activities that increase the risk of falls or sudden, forceful movements or twisting movements (such as swinging a golf club) unless they are gradually introduced as part of a program. personalized.
It may be wise to avoid activities that are more likely to fall, such as horseback riding, skiing, and mountain biking. But if you are passionate about these, Dalton advises minimizing risk.
