You’ve probably heard of Osteoporosis. It’s a relatively common condition affecting up to 1 in 4 women and 1 in 16 men over the age of 50. Osteoporosis is characterised by poor bone quality, making them more prone to breaking. Whilst nutrition and supplements such as vitamin D, protein and calcium are super important in improving health for people with osteoporosis, the importance of exercise is often overlooked.
If you have osteoporosis, pause and reflect for a minute: what exercise do you do? How often do you exercise? When was the last time you lifted weights?
When it comes to osteoporosis, unfortunately, walking your dog around the block won’t cut it. There are two forms of exercise which are really effective at improving bone health:
Heavy Strength Training
Jump Training / Plyometrics
Heavy Strength Training involves lifting or moving weight, whether that be our own bodyweight (e.g. squat), or external weight, (e.g. a dumbbell bicep curl). Whilst this seems easy enough, the keys are how much weight we move, and how often strength training is completed. Bones and muscles get stronger when exercises are challenging, and when we experience significant fatigue. Strength training should also be completed at least 2-3x per week to maximise strength gains.
Plyometrics, or jump training, involves rapid movements such as jumping, hopping or moving things quickly and powerfully. These kinds of exercises might seem a little optimistic or even dangerous, particularly if you are someone who struggles with your balance or mobility. Don’t worry, when completed under the guidance of one of our physiotherapists, they are a perfectly safe and effective exercise to improve your bone strength. Plyometrics are great to stimulate new bone growth, which is exactly what someone with osteoporosis needs!
So where do you start? Our Bones and Brawn Exercise Program may be the solution you’re looking for. It’s been specifically designed by our physiotherapists to focus on key movements and areas that are prone to osteoporosis. See here to register your interest: Bones and Brawn Exercise Program
If nutrition such as a Vitamin D, Calcium or Protein deficiency are part of the problem, we have just added a Dietician to our team! Meagan can help ensure your diet is ticking all the boxes to keep your bones in tip top shape.