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Exercise: Your Strong Defence Against Osteoporosis

Osteoporosis, a silent yet serious condition, affects millions of people around the world, causing weakened bones and an increased risk of fractures.

According to Osteoporosis Australia, around 4.74 million Australians over the age of 50 have osteoporosis or osteopenia, a precursor to the condition. This statistic is a stark reminder of the significance of osteoporosis and the need for effective strategies to manage and prevent it.

Fortunately, there’s a powerful tool at your disposal to combat osteoporosis: exercise. In this blog post, we’ll explore the relationship between exercise and osteoporosis, shedding light on the importance of physical activity in maintaining strong bones and overall well-being.

The Role of Exercise

Regular physical activity is one of the most effective ways to prevent and manage osteoporosis. Weight-bearing exercises, in particular, have been shown to enhance bone density and strength. Weight-bearing exercises involve activities where you support your body weight against gravity, such as walking, jogging, dancing, and hiking. These activities stimulate the bones to become denser and stronger over time.

Resistance training, commonly known as strength training, is another vital component of an osteoporosis-prevention exercise regimen. By using resistance bands, free weights, or weight machines, you can target specific muscle groups and exert force on your bones. This stress prompts your bones to adapt and become more resilient, thus reducing the risk of fractures.

The Benefits of Exercise for Osteoporosis
  • Enhanced Bone Density: Engaging in weight-bearing exercises and resistance training helps increase bone density, making your bones less prone to fractures.
  • Improved Balance and Posture: Certain exercises focus on balance and coordination, reducing the likelihood of falls that can result in fractures, especially in older individuals.
  • Muscle Strength: Strong muscles provide better support to your bones, reducing the impact of sudden movements and minimising the risk of fractures.
  • Boosted Confidence: Regular exercise can boost your confidence and sense of well-being, motivating you to maintain an active lifestyle.
  • Overall Health: Exercise offers numerous health benefits beyond bone health, including improved cardiovascular health, weight management, and reduced risk of chronic diseases.
Designing an Exercise Routine

When creating an exercise routine to combat osteoporosis, it’s important to consider your individual fitness level, medical history, and any existing conditions. It’s recommended to consult with an Accredited Exercise Physiologist before starting any new exercise program, especially if you have pre-existing health concerns.

A well-rounded exercise routine for osteoporosis prevention might include a combination of the following:

  • Weight-bearing activities: Walking, jogging, dancing, and stair climbing.
  • Resistance training: Using weights, resistance bands, or body weight exercises.
  • Balance and flexibility exercises: Yoga, tai chi, and exercises that challenge stability.
  • Cardiovascular exercises: Swimming, cycling, or low-impact aerobics for overall cardiovascular health.

Remember, your journey towards stronger bones begins with a movement. 

The On The Go Rehabilitation Services team can help you manage your health if you are unsure of where to start or are being held back by an injury or condition.

Forget the hassle of navigating traffic, sitting in waiting rooms and organising your life to fit in with appointments, at On The Go Rehabilitation Services we schedule appointments to suit your lifestyle and utilise equipment within your home to improve compliance with exercises, so you get better quicker.

We cater for all needs and conditions and are pleased to serve the communities of Perth and its surrounding areas. Appointments are available throughout the week, with after hours and weekend appointments available on request!

Get in touch with our friendly team here.

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