Osteoporosis – making a difference!
As May is Osteoporosis Awareness Month, I’ve decided to revisit the subject but this time focusing solely on the benefit of exercise, regardless of your age or gender.
Now some of you may already be thinking that’s not relevant to me as that’s what old people get! Well true, it is age related meaning the likelihood of you suffering from it increases as you get older. However, it is NOT a normal part of aging – it does not happen to everyone as they age.
It is more common in women, particularly over the age of 65 but also men over 75. It typically affects people over the age of 50 and I have both men and women, as patients, who were nearer to 50 when diagnosed.
So even if you are male or young, I encourage you to read on!
Osteoporosis and diagnosis
As I’m sure most of you are aware, osteoporosis is a condition that makes bones more brittle and prone to fracture. The difficulty is that it’s a silent condition with no symptoms and most people are diagnosed either through sustaining a fracture, after a fall, or if they’re lucky enough, having had a DEXA scan (a scan that measures bone mineral density).
Do I need a DEXA scan?
You would only need a DEXA scan if you are at risk. You can read about causes of osteoporosis and tips on how to avoid the condition here. If you now feel you are at risk, I would advise you to take an online Osteoporosis Risk Checker – you’ll find this when following the link above. The checker will indicate if you need to discuss the results with your GP.
As you will have read, the good news is that there are many things you can do to prevent it, one of which is exercise.
Maintaining healthy bones
One of the best ways to help maintain healthy bones is to exercise regularly. This encourages the bones to absorb calcium and other mineral salts that keep bones strong.
It also helps to strengthen muscles and improves balance, meaning you’re less likely to fall.
Weight bearing exercises and weight resistance exercises are best for strengthening bones and muscles. Weight bearing exercises are those where your body is supporting its own weight, such as walking, running, dancing, sport, housework or carrying groceries. Weight resistance exercise involves pushing or pulling against an additional weight, like lifting a weight, using an elastic muscle resistance band or using your body weight during a press up.
Putting in the homework now will pay off later!
The key message I would like to convey is that you’re never too young to start exercise and it’s never too late to start moving, anything is better than nothing. However, the younger you start, the better.
It has been shown that those that begin weight training at an appropriate younger age, do have stronger bones later in life.
What if I have already been diagnosed with osteoporosis?
Studies have shown that you can still improve your bone health significantly through weight bearing exercises. The important thing is to take advice, from a professional, on suitable movements for you.
I don’t know where to start
If you’re now thinking you really don’t know where to begin, our team of osteopaths would be happy to screen you for any health concerns that may be impacting your ability to exercise, including any injuries or pain you may need resolving. We can also advise you on what exercise is appropriate, providing prescriptive exercise plans. Remember, it’s best to choose some form of exercise you enjoy as you’re more likely to continue.