Exercise tips for healthy bones
can be significantly increased to reduce the risk of Osteoporosis in later life.
Exercise Advise for Adults at risk of Osteoporosis Physical activity during this cocooning period is especially very important. Start off slowly and gradually build up the amount and the intensity of the exercise until you have reached the target prescribed by your physiotherapist. Wear runners and comfortable clothing.
Start slowly, doing gentle exercise like marching on the spot. Do safe stretching exercises before you begin your main exercise and cool down and stretch after the activity to reduce your risk of injury. Getting outdoors in the sunshine also helps our Vitamin D levels.
Exercise must be taken regularly to have the continued benefits. Regular exercise should be a permanent lifestyle decision because if you stop, its beneficial effects gradually wear off. Research shows that muscles adapt to training within weeks but bones may take several months.
Try to pick an activity that you know you like, so you will not dread having to do it.
Varying your activities reduces your risk of getting bored and will stimulate more bone growth.
Gradually build up the intensity and the amount of time.
Don’t increase the speed and intensity at the same time, and add only one new exercise in the each session. This way if you experience a problem with an exercise you can identify which one it is. Exercise to promote good posture and balance are also recommended. If you are feeling unwell, exercise is not recommended.
Resistance training using weights or gym machines has been shown to promote bone health by increasing your muscle strength and bone density.
Examples of weight bearing activities include jogging or running, football, basketball, and many of the team sports or dancing. Walking is also a weight-bearing exercise, however it is important to change your pace intermittently.
Stair climbing in these lock down days is good exercise for your spine and hips but should only be done by those who are steady on their feet and using a rail. Ten times up and down an average flight of stairs (10-12 steps) is a third of your daily weight-bearing requirements.
In general for those with Osteoporosis avoid the following:
Excessive forward bending of your back e.g. regular sit-ups and touching your toes with your legs straight.
Exercises that involve bending and twisting of your spine at the same time.
High impact exercise as this increases your risk of developing or aggravating a back, hip, knee or ankle problem as well as the Osteoporosis itself.
Remember that Osteoporosis affects people of all ages and a suitable exercise programme will vary for different age categories or abilities.
If you have previously sustained a fracture as a result of a fall, then advice may be given by your physiotherapist on how to reduce your risk of further falls.
A large amount of falls can be prevented, e.g. by wearing good walking shoes in your home instead of slippers.
Removing throw rugs from your home and getting regular eye exams can also help.
For more information on Exercise and Osteoporosis see www.irishosteoporosis.ie or www.iscp.ie the IOS also has a book available entitled ‘Exercise for Strong Bones, and www.iofbonehealth.org has an excellent booklet on teens and children’s bone health.
Below are a few simple exercises designed on our clinic Physiotec programme that you may be able to follow during this lockdown period as a starting point but as always consult your GP or chartered physiotherapist if you have any health problems or concerns before starting a new exercise regime.