Step Up For Bone Health
Today, Thursday the 20th of October is world osteoporosis awareness day, and we joined the campaign Step Up For Bone Health. Greta and I went to Cotton Tree Park to run our event “moving for healthy bones” to increase the awareness of what osteoporosis is, to identify risk factors, and to promote healthy lifestyle choices to improve bone health.
Jessica interviewed on 109.4 (SunshineFM) for osteoporosis awareness day
Exercise Physiologists Greta and Jessica talked about osteoporosis, and ran a movement session
“Moving For Healthy Bones” on Osteoporosis Awareness Day.
What is osteoporosis and osteopenia?
Osteoporosis is a condition that weakens the bones, and increases the risk of low traumatic fracture.
According to the World health organization, the gold standard to diagnose osteoporosis is through the DXA scan, which measures Bone Mineral Density, and provides a classification system to identify osteoporosis, or osteopenia. The common body sites that are measured are the neck of femur (hip) of non-dominant side, the vertabraes of the lumbar spine, and occasionally the wrist.
Low traumatic fractures
Worldwide; 1 in 4 women, and 1 in 5 men over 50 years old, will sustain a low traumatic fracture at some point in their life. Common fracture sites include; the vertebrae, the neck of the Femur (hips), wrists, ankles, toes, ribs. The impact of a fracture on somebody will depend on various factors, but can result in fear avoidance of certain activities, loss of confidence, reduced mobility, strength, and functional capacity; a reduced quality of life, depression and/or anxiety.
Are you at risk? Risk factors for osteoporosis
The majority of people who have osteoporosis will be unaware that they have it, until they sustain a fracture. This is why it is called a ‘silent disease’. If you have one or more risk factors, it might be a good idea to discuss this with your GP, and to get a bone health assessment. You can do so much more to increase your bone health by getting diagnosed early; before sustaining a fracture. Actions to improve your bone health includes: optimizing your diet (how, depend on your needs), spend 10-15 min in the sun per day, cease smoking, reduce alcohol consumption, and commence + maintain a consistent osteogenic exercise routine.
Exercise prescription for osteoporosis: improve your bone health
Exercise is one of the most effective non-pharmacological lifestyle change you can do that can not only substantially influence your bone strength, but can also reduce the risk of fracture and risk of falls, increase functional strength, improve your confidence, improve anxiety and depression, and improve your overall quality of life. The Australian guidelines of physical activity to maintain a healthy life include 1. Aerobic type exercise, a minimum of 150 min per week, at moderate exercise intensity, and 2. Resistance training, at least two times per week. However, if we are solely looking at exercise recommendations for osteoporosis, the guidelines are somewhat different.
When implementing an exercise routine to assist in managing your osteopenia, osteoporosis, or preventing a reduction in bone strength, you can generally split them into three main categories.
- Progressive Resistance Training
- Progressive Impact Training
- Balance type activities
Your starting point, and “maintenance point” (when you reach the maintenance phase), will be dependent on your risk factors, and your individuality.
Get expert advise for your bone health exercise plan
To optimize your bone health exercise plan, it would be a good idea to go through a health screen and assessment first. The exercise plan can then be tailored to suit your level of risk, preference and needs. We therefore recommend you seek out an Accredited Exercise Physiologist or Physiotherapist, who specializes in exercise for osteoporosis, before commencing an exercise plan to improve your bone health.
Take the quiz
Osteoporosis, and the risk of low traumatic fracture affects millions of people in the world, and you could be one of them. Take the quiz on worldosteoporosisday.org to identify any risk factors. If you are at risk, please discuss with your GP, and start implementing choices that your bones will thank you for. Get those bones moving; give them the specific exercise prescription they need.
