Prevent Fractures and Strengthen Bones: An Transformative Guide for Osteoporosis

Do you know someone who has osteoporosis?

Out of the 200 million people affected by osteoporosis worldwide, approximately 2 million are Canadians.

Osteoporosis is a condition characterized by weakened bones and an increased risk of fractures.

While medical treatments are essential in managing osteoporosis, exercise plays a crucial and often underappreciated role in both prevention and treatment.

Before diving into the role of exercise, it’s important to understand what osteoporosis is.

Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone. As bone density decreases this makes the bones more fragile and susceptible to fractures.

Place your hands on your spine, hips and wrist. These are the most common sites for osteoporosis-related fractures.

Why exercise?

Increases Bone Density: Weight-bearing exercises, such as walking, jogging, and resistance training, stimulate bone formation and help maintain bone density. This is crucial for individuals with osteoporosis, as higher bone density reduces the risk of fractures.

Improves Balance and Coordination: Falls are a major concern for individuals with osteoporosis. Exercises that enhance balance and coordination, such as tai chi and yoga, can significantly reduce the risk of falls and subsequent fractures.

Strengthens Muscles: Strong muscles support and protect bones. Resistance training and strength exercises increase muscle mass, which helps stabilize joints and improve overall physical function.

Enhances Posture and Alignment: Osteoporosis can lead to a stooped posture and spinal deformities. Exercise programs that focus on mobility can improve posture and spinal alignment, reducing the risk of compression fractures in the spine.

Boosts Overall Health: Regular physical activity has numerous health benefits, including improved cardiovascular health, enhanced mood, and better weight management. These factors contribute to a better quality of life for individuals with osteoporosis.

Okay Lisa. Now what should I be doing?

Not all exercises are suitable for individuals with osteoporosis. It’s important to choose activities that are safe and effective.

Here are some recommended types of exercise:

Weight-Bearing Exercises: These include activities where you move against gravity while staying upright. Examples are walking, hiking, dancing, and stair climbing. These exercises help build and maintain bone density.

📍 The catch: to receive benefit for a specific area of the body, you must add load to it (e.g., squats will not impact wrist bone health as there is no load on the wrists in squats).

Strength Training: Using free weights, resistance bands, or weight machines can increase muscle strength and bone density. Aim to work all major muscle groups.

Balance and Flexibility Exercises: Activities like tai chi, yoga, and Pilates improve balance, flexibility, and core strength. These exercises can help prevent falls by improving your balance.

Low-Impact Aerobics: Swimming and cycling are excellent options for cardiovascular health without putting excessive stress on the bones.

🔎 If you have osteoporosis, consider:

1. Avoiding high risk activities that could cause you to fall and/or excessively twist your spine.
2. Start slowly so you can focus on proper form.
3. Listen to your body. If it doesn't feel right, it probably isn't.

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And for more evidence based guidelines, check out the University of Waterloo’s Too Fit To Fracture Exercise and Physical Activity Recommendations for Individuals with Osteoporosis handout. It covers more great points to keep your bones strong! Grab your copy in The MedFit Movement Studio and check out all the other free resources that are just for you!

Exercise effectively manages osteoporosis by improving bone density, muscle strength, and reducing fracture risk.

Just another reason to keep moving my friends!

Stay well and happy moving, Lisa

P.S., There is less than a week to the start of the Everyday Yoga Summer Series, a 10 week program of prerecorded yoga classes which are released every Thursday in July and August. This Series is a fabulous bridge for your yoga practice into the Fall. AND it is all virtual so no matter where you are, you can practice with me, any time!