Exercise and Osteoporosis: Old Ideas and New guidelines
For decades, individuals diagnosed with osteoporosis were often advised to avoid physical activity for fear of causing fractures or further weakening their bones. While this approach prioritized caution, it inadvertently limited opportunities to improve bone health. Today, thanks to advancements in research and evidence-based guidelines like those from the Exercise and Sports Science Australia's Position Statement on Exercise Prescription for Osteoporosis, we know that bones can adapt to loading and become stronger. Properly prescribed exercise is now recognized as one of the most effective ways to improve bone density, reduce fracture risk, and enhance overall mobility. At Redlands Exercise Physiology, we empower clients in Redland Bay and Victoria Point to take advantage of this cutting-edge knowledge through safe and targeted exercise programs.
ESSA’s Recommendations for Osteoporosis-Safe Exercise
The ESSA guidelines recommend these types of exercise for osteoporosis management:
Resistance Training Incorporating resistance exercises two to three times per week is essential for stimulating bone growth. Examples include weightlifting, bodyweight exercises like squats and push-ups, and resistance bands. These exercises strengthen muscles and directly apply stress to bones, encouraging them to rebuild and maintain density.
Weight-Bearing Aerobic Exercise Moderate-impact activities such as brisk walking, step-ups, or low-impact aerobics should be done for 30-60 minutes most days of the week. These exercises create the mechanical loading necessary to maintain bone density while improving cardiovascular health.
Balance and Functional Exercises To minimize fall risk, balance and functional training are critical. Exercises like standing on one foot, tai chi, or functional movements (e.g., sit-to-stand) enhance stability and coordination, reducing the likelihood of falls and fractures.
Hydrotherapy For individuals with severe osteoporosis or mobility issues, hydrotherapy offers a safe, low-impact environment to build strength and improve balance. This does not improve bone density, but can be an options for some individuals.
Impact Loading Bones need a reason to adapt! Impact exercises are those where force is applied quickly to the bones, like jumping or hopping. This is critical for improving bone density but is difficult to get started with safely. Typically start with resistance training and aerobic training to build tolerance to movement, then start Impact Loading to target bones later. Getting the right dose is difficult, which is why you should consider seeing an AEP for this part.
Why Partner with an Accredited Exercise Physiologist (AEP)?
An accredited exercise physiologist is uniquely qualified to design evidence-based, individualized exercise plans that align with the ESSA guidelines. At Redlands Exercise Physiology, our team works closely with you to tailor programs that meet your functional capacity, health status, and personal goals. With access to physiotherapy, group classes, hydrotherapy, and rehabilitation programs, we ensure a safe and supportive journey for managing osteoporosis.
Redlands Exercise Physiology: Supporting Women’s Health
We are proud to have long championed women’s health in Redland Bay and Victoria Point. Whether you’re looking to regain strength after a diagnosis or want to prevent future complications, our team provides the tools, expertise, and encouragement to help you thrive.
Take Action Today!
Osteoporosis doesn’t have to limit your life. Let our team guide you toward better bone health through expert exercise physiology. Call us at Redlands Exercise Physiology to get started on your personalized journey today!
Reference:
Beck, B. R., Daly, R. M., Singh, M. A. F., & Taaffe, D. R. (2017). Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. Journal of Science and Medicine in Sport, 20(5), 438-445. https://doi.org/10.1016/j.jsams.2016.10.010
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