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News Article
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Exercise, Bone Health and Osteoporosis
New advances in healthcare help us live longer, more productive lives.Yet for people affected by chronic diseases, quality of life is often compromised. Osteoporosis is a chronic disease that can have tremendous impact on an individual's quality of life. But it is also a treatable disease. That is why it is important to know the facts and be proactive in preventing osteoporosis.
What Is Osteoporosis?
Osteoporosis literally means "porous bones" and refers to the loss of bony matrix and calcium which causes bones to become weaker and therefore more likely to fracture, or break, with minor trauma. Osteoporosis is a "silent disease." You cannot feel bone loss or your bones becoming weaker. Often the first sign of osteoporosis is a fracture. Bone fractures can lead to chronic pain, height loss and difficulty moving.
Who Is Affected?
Although we all experience bone loss as we age, not everyone develops osteoporosis or experiences fractures. Bone mass typically begins declining in both men and women in their mid-30s. However, certain people are more likely to develop osteoporosis than others. Risk factors include:
- Being female - women are four times more likely to develop osteoporosis than men
- Thin or small frame
- Family history
- Estrogen deficiency as a result of menopause, especially early or surgically induced
- Low lifetime calcium intake
- Advanced age
- Inactive lifestyle
- Smoking and alcohol use
- Use of certain medications (like corticosteroids, chemotherapy and anticonvulsants)
- Consuming large amounts of coffee, tea or cola n Anorexia nervosa
Women can lose up to 20 percent of their bone mass in the first five to seven years following menopause, making them more susceptible to osteoporosis.
What Steps Can I Take?
Although there is no cure, osteoporosis is preventable and treatable. In addition to speaking with your doctor and maintaining a healthy lifestyle, regular weight-bearing exercise can help. Osteoporosis treatment is usually a multi-pronged approach including an increase in calcium and vitamin D intake, lifestyle changes, exercise and medication when appropriate. Bone is living tissue, just like muscle. The more you exercise and gain strength, the healthier and stronger your bones will be.
What Kind Of Exercises Makes Bones Stronger?
There are primarily two types of exercises that help stimulate bone growth: weight-bearing exercise and resistive exercises. Weight-bearing exercise is an exercise in which you are on your feet, like jogging, walking, dancing and jumping rope. Resistive exercises are strengthening exercises in which you are pushing or pulling against resistance. Resistive exercises can be done with machines, elastic bands, hand-weights or by moving your own body weight against gravity.
Mila Rodgers, physical therapist for John Muir Rehabilitation, Concord, says that bone strengthening exercises are important for all ages. "For children, the best exercise or sport is one that requires running, jumping, kicking or contact with a ball. Even swimming has been shown to increase bone density in athletes," she says. The recommended amount of exercise for children and teens is 60 minutes a day. Sports, dancing and skateboarding are all good ways to promote good bone health.
For adults, the recommendations are more specific. For persons with no medical considerations, a combination of weight-bearing exercise and strength training is recommended. The best type of weight-bearing exercise is one that is either high loading or impact exercise, such as step aerobics, jumping rope or stair running. High loading or impact sports such as soccer, volleyball or tennis are also a good way to stimulate bone strength. Ideally, adults should perform 30 to 60 minutes a day of weight-bearing exercise and do strengthening exercises three times a week.
Individuals with osteopenia (low bone mass), or osteoporosis, should consult a physician before starting any exercise program. Weight-bearing exercise may still be recommended, but usually with lower impact, like walking, dancing or using the treadmill. Strengthening exercises are still recommended, but exercises or sports that require twisting or bending of the spine should be avoided, like sit-ups, bowling or tennis. In older adults, balance exercises or Tai Chi classes once a week may also be helpful.
"With any exercise program, you must continue to challenge yourself," says Jeannie Peterson, physical therapist at John Muir Medical Center-Concord Campus. "For instance, if you are already walking, you might add more days, or add hills, longer distances or increase your speed. If you are doing weight bearing exercise, you might try adding strengthening exercises two to three times each week. Our bodies respond to change, so exercise needs to be varied and challenging to continue being beneficial. Early detection and exercise can make a difference when it comes to osteoporosis. It is never too early to think about the health of your bones."
[back to top](Posted May 19, 2006)