Have you ever stopped to consider the health of your bones? Many people tend to focus on their weight or cardiovascular health while overlooking the importance of maintaining strong bones. But did you know that exercise plays a crucial role in preventing osteoporosis and maintaining optimal bone density?
Osteoporosis is a silent disease that weakens bones, making them more prone to fractures and breaks. It affects millions of people worldwide, particularly women after menopause. However, the good news is that there are ways to reduce your risk of developing osteoporosis, and one of the most effective methods is through regular exercise.
When it comes to bone health, exercise is not just about building muscle or losing weight – it's also about strengthening your bones. By incorporating the right kind of physical activity into your routine, you can improve bone density, reduce the risk of fractures, and enhance overall bone health.
What is osteoporosis?
Osteoporosis is a widespread condition characterised by bone mass or density. It is primarily a metabolic disorder related to age and general health, with various risk factors and causes.
The most common and well-known consequence of osteoporosis, or low bone density, is weakened bones that can break more easily from small forces that would usually be harmless.
In osteoporosis, both the matrix of the bone (similar to scaffolding) and the density of the bone are affected. While bone seems like a static part of our body, bone is continuously laid down and removed by our bodies, particularly in higher loading areas of the body.
In osteoporosis, there is an imbalance between the normal breakdown and rebuilding of the bone, causing the bone to become progressively weaker. As such, it generally worsens with age, and while the disease process might begin much earlier, symptoms are usually only noticed over the age of 50.
Bone density and osteoporosis
Bone density is a measure of how strong your bones are. It's like the thickness of a tree trunk; the denser the bone, the stronger it is.
- Osteoporosis: This is when bone density is significantly lower than normal, making bones fragile.
- Osteopenia: This is a milder condition where bone density is lower than normal but not yet in the osteoporosis range.
Common symptoms of osteoporosis?
- Bone fractures: This is the most common symptom and often occurs with minimal or no trauma.
- Loss of height over time: As the bones in your spine weaken, you may lose height.
- Stooped posture: A hunched-over appearance can develop due to spinal compression fractures.
- Back pain: This can occur if a vertebra in your spine collapses.
Common causes of osteoporosis
1. Age-related factors
- Menopause in women: The decline in estrogen levels in postmenopausal women accelerates bone loss.
- Decreased testosterone in men: Lower testosterone levels can contribute to bone weakness.
2. Lifestyle factors
- Poor diet: Inadequate calcium and vitamin D intake are crucial for bone health.
- Lack of physical activity: Weight-bearing exercises help build and maintain bone density.
- Smoking: Smoking impairs bone formation and increases bone breakdown.
- Excessive alcohol consumption: Alcohol interferes with calcium absorption and bone formation.
3. Medical conditions
- Endocrine disorders: Conditions like hyperthyroidism, hypothyroidism, and diabetes can affect bone health.
- Gastrointestinal diseases: Conditions like celiac disease and inflammatory bowel disease can hinder nutrient absorption.
- Certain medications: Long-term use of corticosteroids, some cancer treatments, and certain anti-seizure drugs can increase bone loss.
4. Other factors
- Family history: Genetics play a role in bone density and osteoporosis risk.
- Eating disorders: Anorexia and bulimia can lead to nutrient deficiencies and bone loss.
The importance of exercise for bone health
- Increases bone density: Weight-bearing exercises, such as walking, running, and dancing, put stress on bones, which stimulates new bone growth.
- Reduces bone loss: Regular physical activity slows down the rate at which bones deteriorate.
- Strengthens muscles: Stronger muscles help support bones and reduce the risk of falls.
- Improves balance and coordination: This helps prevent fractures caused by falls.
Types of exercise for healthy bones
- Weight-bearing activities: These involve exercises that put pressure on your bones. Examples include walking, jogging, dancing, and stair climbing.
- Muscle-strengthening exercises: These build muscle mass, which indirectly supports bone health. Examples include weightlifting, resistance band exercises, weight machines and body weight exercises like squats and lunges.
- Balance exercises: These help prevent falls and the broken bones that may result. Examples include tai chi, yoga, and standing on one leg.
Benefits of physiotherapy for osteoporosis and bone density
- Strengthens muscles: Building muscle strength helps support bones, reducing the risk of fractures.
- Improves balance: Reduced fall risk is essential for preventing osteoporosis-related injuries.
- Increases bone mineral density: Weight-bearing exercises can stimulate bone growth and improve density.
- Pain management: Physiotherapy can help alleviate pain associated with osteoporosis.
- Posture correction: Proper posture reduces stress on the spine and prevents spinal fractures.
Final thoughts
Exercise plays a crucial role in maintaining bone health and preventing osteoporosis. By incorporating weight-bearing and resistance exercises into your routine, you can promote bone strength and reduce the risk of fractures.
Remember, it's never too late to start prioritising your bone health through regular physical activity.
