Weight bearing and resistance exercise are pivotal in maintaining bone mineral density. Exercises that target balance and falls prevention are also important to minimise the risk of bone fractures.
Your Accredited Exercise Physiologist will safely progress these exercises, to ensure you get the maximum benefit without overloading and increasing your risk of injury.
Here at Activate Health we are passionate about providing top quality Exercise Physiology to ensure all our clients receive the care and outcomes they deserve and work for. Accredited Exercise Physiologist (AEP’s) are trained to provide evidence-based exercise interventions to individuals at high risk of developing, or with existing, chronic conditions and injuries. Exercise is clinically proven and recommended to manage Osteoporosis. As accredited exercise physiologist we can work with you to optimise the strength of your bones through designed exercises that are safe and considerate of your health condition. Using exercise as medicine we can:
- Increase muscle mass. Loss of muscle strength and balance occurs with both aging and inactivity. This leads to an increased risk of falling, therefore increasing the risk of fracture. Exercises focusing on balance and muscle strength are important to reduce the risk of falls and fractures.
- Increase mobility and function. When load is placed on the skeleton, the loaded bones slightly deform. The slight deformity acts as a signal to the bone to make it modify its shape and/or size to prevent injury.
- Increase amount of correct exercise. Regular exercise helps improve bone structure of children and inactive adults. Exercise helps prevent age-related bone loss in active adults. Exercise improves bone structure, quality and strength.
It is highly recommended that exercise is performed 4-5 times a week. Exercise should be designed to optimise balance, muscle strength and endurance to prevent falls.
Talk to your Doctor today and ask about having a Care Plan referral completed for visits to come and speak with an AEP form Activate Health, we fully bulk bill all care plan sessions. We also take private bookings which most health funds will cover part of the payments. Don’t hesitate to contact us with any inquires.
Poor bone health can be prevented by optimising nutrition, particularly calcium and vitamin D, avoiding smoking and excessive alcohol and maintaining a healthy body weight. It is important to engage in regular weight-bearing exercise. It is recommended that Australians consume 3–5 serves of calcium-rich foods per day and ensure an adequate amount of exposure to sunshine for vitamin D production. Further detail about sun exposure guidelines can be found here.
The main health risk from osteoporosis is bone fracture. Fractures can lead to persistent muscle and joint pain, postural changes, reduced balance and confidence leading to increased risk of falling, breathing problems, loss of independence and increased risk of death. Once an initial osteoporotic fracture is sustained, the risk of more fractures increases.
Prevention. Your physiotherapist can advise you about ways to optimise your bone health. Specifically, they can guide you in a bone health plan, which may include appropriate physical activity, nutritional information and guidance about smoking and alcohol intake. Physiotherapists can also talk to you about any risk factors you might have for poor bone health and refer you for further assessment and management, if appropriate. Other members of your healthcare team may include your GP, rheumatologist or endocrinologist.
Management of osteoporosis and osteopenia. Physiotherapy forms an important component of the management of osteoporosis and osteopenia. Strategies may include: a physical activity or exercise program that safely loads the bones to help keep them strong; exercises to optimise your posture or address postural changes; balance training to minimise your risk of falls; other strategies to manage pain associated with fractures; education about bone health and self-management strategies, and assisting in rehabilitation after a fracture is sustained.
The effectiveness of exercise for management of bone health and prevention of falls has been demonstrated in many studies. A comprehensive, physiotherapy program for people who have sustained spinal fractures due to osteoporosis has also been shown to be effective in a preliminary study. Recommendations have also recently been developed to guide appropriate exercise-based care for people with osteoporotic fractures.