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Osteoporosis is a disease of the bone that leads to a decrease in the mineral content of the bone and causes bone weakness. This weakness may lead to fractures. This blog post is a compilation of all the essential details that you are seeking regarding osteoporosis.
Synopsis
Types of Osteoporosis
Here are two types of osteoporosis:
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Primary osteoporosis may risk postmenopausal women, individuals with low body weight, little or no physical exercise or activity, a diet low in vitamin D3 and calcium, smoking, etc. Prolonged bed rest and advanced age are additions to the list.
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Secondary osteoporosis occurs owing to other medical conditions, for eg, hyperthyroidism, chronic renal failure, etc.
Prevention of Osteoporosis
Bone is a living tissue. It keeps replacing itself in response to daily demands and requirements. This continual replacement keeps our bones at their optimum strength. The four ways to prevent osteoporosis.
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Maintaining a balanced diet rich in calcium and vitamin D3.
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Eating foods such as fruits and vegetables.
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Performing regular weight-bearing exercises.
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Following a healthy lifestyle with moderate alcohol consumption and no smoking.
Best Exercises For Osteoporosis
As we age, there is a greater shift towards bone resorption. In women, resorption is accelerated during menopause owing to the reduction in estrogen. Physical activity has been shown to have a positive effect on bone remodelling. Regular exercises have been shown to reduce the effects of age-related bone loss. Muscle contraction exercises such as strengthening and resistance training along with mechanical loading i.e. weight-bearing deforms the bone & improves the bone density by stimulating the bone formation (osteoblasts). The exercises should include:
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Weight-bearing/ aerobic exercises: Weight-bearing exercises like walking, climbing stairs, jogging, elliptical machines etc. These types of exercises work directly on the bones of the legs, spine, and hips to lower the mineral loss. They also provide cardiovascular benefits and boost your circulatory system.
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Non-weight-bearing exercises: Non-weight-bearing exercises such as riding a static bicycle, and swimming also show additional benefits.
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Resistance exercises: Resistance exercises that target the major muscle groups. Resistance training should be tailored to one’s ability and tolerance. Proper training is crucial and the correct technique is very important. It can be achieved with manual resistance, weight cuffs, resistance bands, etc.
Exercise Frequency/Schedule
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For aerobic exercises, the frequency can be 5 days a week. The intensity of exercises can be around 30 minutes of moderate-intensity (fast walking) or 20 mins of vigorous-intensity (running).
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For strength training, the frequency can be around 2-3 days/week with adequate rest.
Precautions and Contraindications
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When performing resistance training, it is vital to keep a close watch on the increase in the intensity and progress within the structural limitations of the bone.
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Because osteoporosis reshapes the vertebral bodies (vertebral bodies tend to become more wedge-shaped) leading to kyphosis, flexion exercises such as supine curl-ups and sit-ups should be avoided. Such stress may increase the risk of vertebral compression fractures.
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Avoid combining rotations & flexion of the trunk to reduce stress on the vertebrae.
When to Consult the Doctor
Performing exercises at your discretion can be harmful as you don't know what exercises are best, how many repetitions are sufficient and what should be the right frequency. For all these answers you need an experienced physiotherapist in Pune who can answer all the concerns you may have. Following are some other reasons why you must consult a physiotherapist:
1. Fracture Prevention
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Strength and balance training: Physiotherapists design specific exercises to improve muscle strength, balance, and coordination, reducing the risk of falls and fractures.
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Posture correction: Proper posture is crucial for preventing spinal fractures. Physiotherapists can guide you in maintaining good posture.
2. Pain Management
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Pain reduction: Physiotherapy techniques like massage, heat therapy, and ultrasound can help alleviate pain associated with osteoporosis.
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Improved mobility: Exercises prescribed by physiotherapists can increase flexibility and reduce stiffness, making daily activities easier.
3. Functional Improvement
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Daily activity assistance: Physiotherapists can provide guidance on adapting daily activities to minimise stress on bones and joints.
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Fall prevention strategies: They offer personalised advice on home modifications and safety measures to reduce fall risk.
4. Exercise Prescription
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Safe and effective exercises: Physiotherapists create tailored exercise programs based on individual needs and abilities.
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Monitoring progress: They track your progress and adjust the exercise regimen as needed.
5. Education and Support
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Osteoporosis awareness: Physiotherapists provide information about the condition, its management, and the importance of regular exercise.
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Motivation and encouragement: They offer support and encouragement throughout the treatment process.
Consult our physiotherapy hospital in Pune if you need to know more about how to prevent osteoporosis.
Conclusion
By working closely with a physiotherapist, you can significantly improve your quality of life and reduce the risk of fractures associated with osteoporosis. Book a consultation with our expert physiotherapist in Pune for personalised guidance. You can also explore and bookmark our blog page to read the medically accurate blogs shared by our doctors on topics such as nutrition, lifestyle, diseases and treatment. Our website is a reliable source of information that will help you make timely and informed decisions.
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