Osteoporosis is a silent disease in that there are no symptoms until the first fracture. These are fractures that are the result of little or no trauma. Osteoporosis is characterized by low bone density and deterioration of bone tissue. This can occur in males and females and is more common in older individuals.
The risk of fracture is the concern for one who is diagnosed with osteoporosis. Osteoporosis alone is not the sole indicator of this risk. The key risk factors for fracture are age equal to and greater than 65 years; a previous non-traumatic fracture; a family history of non-traumatic fractures and long-term use of oral corticosteroids such as Predinisone. More woman die due to complications of osteoporosis than from cancer of the breast, uterus and ovaries combined. Thirty-four percent of men who suffer a hip fracture due to osteoporosis will die of complications within a year of the fracture.
We can’t prevent osteoporosis but we can prevent fractures due to osteoporosis. Medication, diet and exercise can help reduce the risk, while genetics cannot be changed.
Exercise is effective at any age in making stronger bones. Children who exercise on a regular basis have stronger bones than those who do not. Exercising throughout puberty is particularly effective. Physical activity in men, in particular impact type, is associated with greater bone mass. In pre-menopausal women, both impact and non-impact exercise prevent bone loss, with impact exercise more beneficial. In post-menopausal women impact exercise may reduce the rate of bone loss or lead to some bone gain. In men and women, excessive physical exercise can be detrimental to bone strength.
Impact – type exercises include brisk walking and marching on the spot. Non-impact type exercise includes strengthening (resistance) exercises. These include exercises using hand held weights, exercise bands and body weight for resistance. Balance and posture exercises are important to re-teach muscles correct muscle patterns to protect the spine. Exercises should avoid end-range trunk forward and side bending and rotation. Exercising 4-5 hours per week at a moderate intensity and impact is the most beneficial.
Exercise programs should be individually tailored for those who are at risk of fracture, are at risk of falling or have fallen and have other medical conditions.
Physiotherapists are your best resource for prescribing an effective and safe physical activity program.
Patricia Sennett is a Licensed Physiotherapist. Contact her at:
Human Performance Centre
749 River Valley Drive, Suite 2
Grand Bay – Westfield, NB
E5K 1B6 738-8299
Osteoporosis is a silent disease in that there are no symptoms until the first fracture. These are fractures that are the result of little or no trauma. Osteoporosis is characterized by low bone density and deterioration of bone tissue. This can occur in males and females and is more common in older individuals.
The risk of fracture is the concern for one who is diagnosed with osteoporosis. Osteoporosis alone is not the sole indicator of this risk. The key risk factors for fracture are age equal to and greater than 65 years; a previous non-traumatic fracture; a family history of non-traumatic fractures and long-term use of oral corticosteroids such as Predinisone. More woman die due to complications of osteoporosis than from cancer of the breast, uterus and ovaries combined. Thirty-four percent of men who suffer a hip fracture due to osteoporosis will die of complications within a year of the fracture.
We can’t prevent osteoporosis but we can prevent fractures due to osteoporosis. Medication, diet and exercise can help reduce the risk, while genetics cannot be changed.
Exercise is effective at any age in making stronger bones. Children who exercise on a regular basis have stronger bones than those who do not. Exercising throughout puberty is particularly effective. Physical activity in men, in particular impact type, is associated with greater bone mass. In pre-menopausal women, both impact and non-impact exercise prevent bone loss, with impact exercise more beneficial. In post-menopausal women impact exercise may reduce the rate of bone loss or lead to some bone gain. In men and women, excessive physical exercise can be detrimental to bone strength.
Impact – type exercises include brisk walking and marching on the spot. Non-impact type exercise includes strengthening (resistance) exercises. These include exercises using hand held weights, exercise bands and body weight for resistance. Balance and posture exercises are important to re-teach muscles correct muscle patterns to protect the spine. Exercises should avoid end-range trunk forward and side bending and rotation. Exercising 4-5 hours per week at a moderate intensity and impact is the most beneficial.
Exercise programs should be individually tailored for those who are at risk of fracture, are at risk of falling or have fallen and have other medical conditions.
Physiotherapists are your best resource for prescribing an effective and safe physical activity program.
Trish Sennett
Patricia Sennett is a Licensed Physiotherapist. Contact her at:
Human Performance Centre
749 River Valley Drive, Suite 2
Grand Bay – Westfield, NB
E5K 1B6 738-8299
