Osteoporosis and Exercise
Osteoporosis is categorised by low bone mass leading to an increased risk of fracture. The main two causes of osteoporosis are genetics and age, it is particularly prevalent in women as they move through and continue past menopause. Estrogen plays a large role in the stimulation of osteoclasts (bone building cells), a decrease in estrogen during and post menopause results in a high rate of bone resorption leading to osteopenia (pre-cursor to osteoporosis) and then osteoporosis.
Teenagers, young women and female athletes who do not get their period, often have low oestrogen levels leading to a decreased bone mineral density and an increased risk of stress fractures. Other factors that increase the risk of osteoporosis include:
· Immobilisation;
· Corticosteroid use;
· Inactivity;
· Inadequate dietary intake of calcium and vitamin D;
· Alcohol;
· Smoking.
Osteoporosis is diagnosed through a DXA scan indicating a T-Score for the hip and spine.
Exercise and bone stimulus is key in the promotion of bone growth increasing bone mineral density. Exercise influences bone by stimulating bone building cells to adapt to stressors or load applied, therefore strength training becomes vitally important to maintain bone health.
The 3 key Exercise areas for improving osteoporosis are:
1. Weight bearing exercise:
a. Used to impart higher impact forces, to stimulate bone adaptation
2. Strength Training:
a. Stimulates bone adaptation;
b. Ideally free weights over machine weights.
3. Balance Training:
a. To improve neuromuscular function in the lower limb;
b. To decrease falls risk;
c. Important for older adults.
It is important to consult an Accredited Exercise Physiologist before trying any of the above exercise modalities.