Good news from the National Institute for Health and Care Excellence this month in that the first new treatment for osteoporosis in over a decade has been approved. (https://www.nice.org.uk/News/Article/thousands-of-people-set-to-benefit-from-first-new-treatment-for-osteoporosis-for-over-a-decade)
So What it Osteoporosis?
Throughout our lives our bones go through a process of remodelling, where old bone is removed (via a process called resorption) and new bone is created. Osteoporosis happens when bone is removed faster than it’s replaced so that it gradually becomes thinner and weaker. Fracturing a wrist, hip or spine following a trip or fall is often the first clue that someone may get that they have osteoporosis.
Although osteoporosis is often regarded as an issue which affects women it can affect men too, although often at an older age. It can also be a side-effect of the treatment for certain long-term health conditions such as breast and prostate cancer or COPD.
What Can I Do About It?
Exercise can help to maintain, or even
improve, bone strength. It can also improve balance, thereby reducing the risk of falls and of associated breaks and fractures. But not all exercises are equal when it comes to bone health!
So What is The Best Exercise I Can Do?
There are many different types of exercise and the benefits are well documented. However, if you want to maintain your bone health and reduce your risk of fractures there are three types of exercise to consider.
Strength Training
Strength training refers to exercises that might be done with weight machines at the gym but also with hand-held weights, resistance bands or your own body weight for example. These exercises strengthen muscles and help to reduce the risk of injury from every-day activities, thereby reducing the risk of enforced periods of reduced activity due to injury.
The bone loading effect of strength training can also serve to maintain, or even increase, bone strength.
Weight-bearing Aerobic Activities An aerobic activity is one that increases your heart rate and your breathing rate. In terms of bone health, weight-bearing activities are best as they work in the same way as strength training and can help to maintain or increase bone strength.
Balance and Co-ordination Training
Balance training is important to reduce the risk of falling. Balance tends to worsen as we age but it can also be impaired as a result of injury, medication or surgery for example. There are different ways in which you could incorporate activities to improve your balance and co-ordination into your daily routine. You could stand on one leg whilst brushing your teeth or practice tightrope walking whilst waiting for the kettle to boil. Alternatively, you could play a sport which incorporates balance and co-ordination, such as tennis, or participate in a class which includes elements of balance and co-ordination, such as Pilates, Yoga or Dance.
If you already have osteoporosis or osteopenia take care to ensure that you are balancing in a safe environment and that you are not doing exercises which place undue pressure on the spine.
The table below shows you some different types of exercise, the benefits of each to overall health and to bone health in particular.
Exercise | Benefits to Bone Health | What Else Should I Do? |
Strength Training | Can increase bone density in both upper body and lower body. Helps to reduce the risk of injury from other activities, so helps to avoid enforced periods of inactivity due to injury. Non-impact and can be adapted to cater for most injuries/conditions. | Consider adding in additional balance exercises a couple of times a week. Find something you enjoy that gets you a little out of breath to keep your heart strong. Aim to accumulate 150 minutes per week. |
Squash, Tennis, Walking Tennis | Can maintain/increase bone density in the lower body and in the racket arm. Improves balance and co-ordination so reduced risk of falls | Additional exercise required for non-racket arm. |
Walking, Walking Sports | Maintains lower body bone density.
Improves balance and co-ordination so reduced risk of falls | No impact on upper body bone density and won’t necessarily improve lower body bone density so consider including some strength exercises. Try to incorporate walks which get you a little out of breath. |
Swimming, Cycling, Cross-Trainer | Improves muscle strength so reduced risk of falls due to frailty but little impact on bone health as the bones are not loaded. | Add in an activity such as strength training where the bones are loaded. |
Pilates Yoga | Improves balance and co-ordination so reduces risk of falls.
May improve bone density in wrists. Care should be taken with certain exercises if you already have osteoporosis. | Choose a class that incorporates some lower body strength training such as squats or lunges. Find something you enjoy that gets you a little out of breath to keep your heart strong. Aim to accumulate 150 minutes per week. |
Check out our timetable to see which classes may be of benefit if you are at risk of osteoporosis. Alternatively, give us a call to discuss your particular requirements.