Increase your exercise to ease osteoporosis

Academics say tai chi and dance can strengthen bones, as they warn that ‘inactivity must be avoided’

OSTEOPOROSIS sufferers should do more exercise rather than less to strengthen bones and prevent falls, experts have said.

There is no specific NHS guidance for the condition that weakens bones, making them fragile and likelier to break.

Of the threemillion people in the UK with osteoporosis, some have expressed concerns that they could sustain injuries from over-exertion.

However, the guidelines set out in a consensus statement from academics, led by experts at Loughborough University, state that they should exercise as much as people with healthy bones.

Standard NHS advice for the public says you should do 150 minutes of aerobic activity every week, or around 20 minutes per day, and two musclestrengthening bouts.

The key recommendations set out in the paper, published in the British Journal of Sports Medicine, advise the same.

It says that osteoporosis sufferers should go jogging for 150 minutes per week. They are also advised to undertake muscle building exercises two or three times every seven days.

This should include “progressive muscles resistance training” and all muscle groups should be targeted.

Daily physical activity is recommended, spread across the day, while avoiding prolonged periods of sitting.

The advice says that people with osteoporosis should also participate in activities to improve strength and balance to reduce falls – this could include tai chi, dance, yoga and Pilates.

The experts said people with weakened bones should be encouraged to do more, rather than less exercise.

For those who are already having falls, exercise interventions to prevent falls should be tailored by a local falls service so that the individual does not increase their risk.

To reduce risk of vertebral fracture, improve posture and manage symptoms of vertebral fracture, they are advised to improve muscle strength in the back to help posture and support the spine.

But any exercise that causes the back to curve excessively, especially with an added load, should be modified or avoided.

People with osteoporosis with vertebral fracture should get a referral to a physiotherapist and also be given “prompt” advice on moving and lifting to “reduce fear and maintain mobility and function”. This could include daily exercises to strengthen muscles.

Meanwhile, spinal extension exercises can improve posture and potentially reduce pain levels caused by vertebral fractures, the authors wrote.

“Physical activity and exercise have an important role [in] bone strength, reducing falls risk and managing vertebral fracture symptoms, so they should be part of a broad approach that includes other lifestyle changes, combined with pharmaceutical treatment where appropriate,” the experts wrote.

“People with osteoporosis should be encouraged to do more rather than less.

“This requires professionals to adopt a positive and encouraging approach, focusing on ‘how to’ messages rather than ‘don’t do’.

“Although specific types of exercise may be most effective, even a minimal level of activity should provide some benefit.

“The evidence indicates that physical activity and exercise is not associated with significant harm, including vertebral fracture; in general, the benefits of physical activity outweigh the risks.

“Professionals should avoid restricting physical activity or exercise unnecessarily...as this may discourage exercise or activities that promote bone and other health benefits.”

They added: “Most importantly, inactivity should be [avoided].”