The Evidence: Osteoporosis

Exercise is widely recognised as a crucial component in the management and prevention of osteoporosis.

Here is how physiotherapy and exercise can improve your osteoporosis:

Enhancing Bone Density: Engaging in weight-bearing activities, such as walking, jogging, and resistance training, has been demonstrated to help maintain or even increase bone mineral density (BMD). Consistent exercise can decelerate bone loss and potentially enhance bone strength in individuals diagnosed with osteoporosis.

Improving Strength and Balance: Incorporating strength training exercises, including the use of weights or resistance bands, builds muscle strength and enhances balance. This is crucial for individuals with osteoporosis as it mitigates the risk of falls and subsequent fractures. Stronger muscles provide better support for bones and improve stability.

Fall Prevention: Balance and coordination exercises, such as tai chi and yoga, are effective in preventing falls—a primary concern for those with osteoporosis. These activities improve body awareness and quicken response times, essential for maintaining balance and avoiding falls.

Boosting Functional Mobility: Regular physical activity enhances functional mobility, facilitating daily tasks and promoting independence. Flexibility exercises contribute to joint health and mobility, making routine movements easier.

Enhancing Quality of Life: Regular exercise is linked to improved mental health, reducing symptoms of depression and anxiety often associated with chronic illnesses like osteoporosis. This contributes to a better overall quality of life.

Recommendations by Health Authorities: Organizations such as the National Osteoporosis Foundation and the American College of Sports Medicine advocate for a mix of weight-bearing, muscle-strengthening, and balance exercises for optimal bone health. A structured exercise regimen tailored to individual needs is highly recommended.

Types of Beneficial Exercises:

Weight-Bearing Aerobics: Activities such as walking, hiking, dancing, and stair climbing support bone density.
Resistance Exercises: Using weights or resistance bands helps in building muscle and bone strength.
Balance and Flexibility Workouts: Practices like tai chi and yoga enhance balance and flexibility, reducing fall risk.
Safety in Exercise: It's essential for individuals with osteoporosis to choose safe and suitable exercises. High-impact activities should be approached with caution and ideally under professional supervision.

Overall, exercise is a cornerstone in managing osteoporosis, promoting bone health, reducing fracture risks, and enhancing life quality. A routine that includes weight-bearing, strengthening, and balance activities is crucial for those dealing with osteoporosis.