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Bone health and exercise: How to protect your bones through movement

World Osteoporosis Day, observed every year on 20th October, is a crucial reminder of the importance of our bone health. Osteoporosis, a condition characterised by weakened bones, which increases the risk of fracture, affects a significant portion of the population. In Australia, around 850,000 people were estimated to be living with osteoporosis or osteopenia in 2022. However, as these conditions often aren’t diagnosed until after fracture, the number of actual cases is likely much higher.  

This blog explores the role of exercise in maintaining bone health, preventing osteoporosis, and why you should care about this often ‘silent’ condition.  

Why should you care about your bone health?

Osteoporosis might seem like a distant concern, but bone health starts declining as early as your 30s. While symptoms may not be noticeable until a fracture occurs, low bone density can lead to serious, life-altering consequences. Even a minor fall can result in fractures, causing a loss of mobility, independence, and a significant decline in quality of life. Additionally, osteoporosis can have a major impact on your working life if extended absences are required, or can limit your ability to play sports, or even affect your ability to care for your family.

Understanding osteoporosis

Osteoporosis is a chronic condition where bones become less dense and more fragile, leading to a higher risk of fractures. It is often referred to as a “silent disease” because it usually progresses without symptoms until a fracture occurs. The condition is diagnosed through bone mineral density (BMD) assessments, typically using a Dual-Energy X-ray Absorptiometry (DEXA) scan.

The impact of osteoporosis in Australia

The impact of osteoporosis is profound, both on individuals and the healthcare system. In 2022, osteoporosis contributed to 2,659 deaths in Australia. The condition also leads to significant healthcare costs, with fractures alone costing $2.59 billion per year. And this is without considering the impact of a fracture on the person’s life, such as mobility loss, or increased dependence on others.

The role of exercise in bone health

Exercise is a cornerstone in the prevention and management of osteoporosis. It helps to increase bone density, improve balance, and reduce the risk of falls and fractures. But not all exercises are equal for improving or maintaining bone health. Healthy Bones Australia released updated guidelines earlier this year to emphasise the importance of a multifaceted exercise approach.  

Here are some key principles and recommendations for effective exercise: 

  • Osteogenic Loading: The most effective exercises for bone health involve high-intensity loads, including impact and resistance training. These exercises stimulate bone formation and increase bone strength.
  • Resistance Training: Engaging in resistance training 2-3 days per week, with 2-3 sets of 5-8 repetitions at 75-85% of one repetition maximum (1RM), is recommended. Exercises should target major muscle groups and be performed with correct technique to reduce the risk of injury.
  • Impact Training: Incorporating weight-bearing impact exercises, such as jumping or foot stomping, at least 3 days per week, with approximately 50 loads per session, can improve bone density. These exercises should be introduced gradually and tailored to individual condition and/or capabilities. 
  • Balance Exercises: To prevent falls, which are a major cause of fractures, balance exercises should be performed for about 3 hours per week (this can include the time taken to complete the exercises above). These exercises can include activities like Tai Chi, single leg stands, and functional training that mimics daily activities.

Special considerations

If you have osteoporosis, it’s important that your exercise plan takes into account any other health conditions you may have, as well as the limits imposed by the osteoporosis for you personally. For example, those with severe osteoporosis or a history of fractures may need to start with much lower intensity exercises and gradually progress. Supervision by an Accredited Exercise Physiologist is recommended to ensure safety and effectiveness.

The essential role of diet in bone health

Bone health doesn’t start and end with exercise — it also relies on a healthy and balanced diet. Proper nutrition supplies the essential nutrients needed for bone formation, maintenance, and repair—helping to prevent osteoporosis and keep your bones strong as you age.

What next?

On this World Osteoporosis Day, let’s commit to promoting bone health through effective exercise. By incorporating resistance, impact, and balance training into our routines, we can strengthen our bones, improve our overall health, and reduce the risk of osteoporosis and fractures. Remember, the best exercise program is one that you enjoy and can stick with consistently. Book an assessment with one of our EP’s here at Oracle today to stay active, stay healthy, and take care of your bones!

References

Australian Institute of Health and Welfare. Osteoporosis and minimal trauma fractures. 17 June 2024. Available from: https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis 

Healthy Bones Australia, 2024. Exercise Prescription to Support the Management of Osteoporosis. Available from https://healthybonesaustralia.org.au/

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