The 3 Types of Exercise You Should Be Doing for Osteoporosis
A few years ago the British Journal Of Sports Medicine put out a consensus statement on exercises with osteoporosis. This statement highlighted the need for individuals with osteoarthritis to be participating in the following three types of exercise.
- Strong: for bone strength
- Steady: for falls prevention
- Straight: a 'spine caring' approach
Let's go into a bit more detail:
Strong
This section includes weightbearing and impact exercises, and muscle strengthening exercises to help stimulate bone strength.
Weight-bearing/impact exercise
- This can include lower impact (eg, marching, brisk walking, stair climbing, etc) and more moderate impact exercises (eg, skipping, hopping, jogging, stamping, etc)
- The goal is to build up to doing 50 of these impacts most days a week. However, build slowly and with the guidance of a physiotherapist if you are less mobile and have a history of fractures.
Muscle strengthening
- This should include exercises that target the upper body (eg, wall press, arm curls, back extension, chest press, overhead press, etc) and the lower body (eg, squats, sit to stands, lunges, leg press, dead lift, etc).
- Ideally, the exercises are done using weights. But like the impact exercises a gradual progression is important.
- Strengthening exercises should be done 2-3 days a week and you should ideally feel a push or a pull on your muscles and may have some mild discomfort afterwards.
Steady
The steady exercises are focused on improving your balance to reduce your falls risk.
- As falling during balance exercises is a risk it is recommended that you start this with the guidance of a physiotherapist.
- There are many great exercises to help challenge your balance, for them to be effective they need to be related to your goals and an appropriate challenge for you. Sit to stand/lunges
- Ideally, you are doing balance exercises most days a week.
Straight
Vertebral fractures are a common occurrence with osteoporosis but there are ways to strengthen your back that can help manage and may even prevent fractures.
- Use correct techniques for moving and lifting, including the 'hip hinge.'
- On at least 2 to 3 days a week you should be doing back strengthening exercises. The type of exercise depends on your experience with exercise in the past and if you have any vertebral fractures.
- Daily exercise may be beneficial to help relieve back pain.
Safety
Safety is always important, even more so in the presence of fractures. However, you should take solace in the fact that fractures are rarely caused by exercise. The benefits to your mobility, quality of life and general function you can achieve with supervised exercise often far outweigh the risks.
General safety advice:
- If needed, chat to your doctor about starting an exercise program and get their approval if you have other medical conditions.
- Use correct techniques exercising. Get advice from a physiotherapist if you are unsure.
- Always increase intensity gradually and tailor it to your individual fitness and ability.
- If you have a vertebral fracture, do lower-impact rather than moderate-impact exercises.
- Improve your balance and muscle strength before increasing your physical activity levels.
All this information above is also summarised in a fantastic graphic developed by the Royal Osteoporosis Society.
