Today, we’re diving into osteoporosis treatment—an issue affecting many Australians and vital for maintaining our overall bone health.
Hi, I’m Ellie, an exercise physiologist at North West Physio in Eatons Hill. Together, we’ll explore osteoporosis, how it impacts our bodies, and how our dedicated team can assist you in achieving and maintaining strong, healthy bones.
What is osteoporosis?
So, what exactly is osteoporosis? It’s a condition characterised by low bone density, which makes our bones fragile and more prone to fractures.
Here’s a quick rundown:
Common fracture sites:
You might hear about fractures in the spine, ribs, hips, and wrists. These are the areas most affected.
Who’s affected:
Both men and women can develop osteoporosis, but it’s more common in women, especially after menopause.
Osteoporosis risk factors
Instances of these risk factors can increase your likelihood of developing osteoporisis:
- Family history
- Previous fractures
- Smoking
- Drinking too much alcohol
- A lack of physical activity
- Poor nutrition
Osteoporosis test
To find out if you have osteoporosis, you might undergo a DEXA (dual energy X-ray absorptiometry) scan. This test measures your bone density and gives you a T-score:
- Normal T-score: Greater than -1.0
- Osteopenia (low bone density): T-score between -1.0 and -2.5
- Osteoporosis: T-score of -2.5 or lower
How can an Exercise Physiologist help?
Now, you might be wondering, “How can an Exercise Physiologist help me manage this condition?” Great question! At North West Physio, our team is passionate about creating personalised exercise plans for people with osteoporosis. Here’s how we can support you:
Tailored exercise programs:
We design specific exercise regimens aimed at boosting your bone density and muscle strength.
Education and support:
We’re here to guide you in managing osteoporosis effectively at home.
Balance improvement:
A big part of what we do is improving balance, which is essential for reducing the risk of falls.
Recommended exercises for osteoporosis
Let’s talk about exercise! Certain types are particularly beneficial for those with osteoporosis. Here are some you might consider:
Think about activities like:
- Jogging
- Skipping
- Tennis
- Dancing
- Stair climbing
Strength training:
High-intensity weight training is fantastic for promoting bone and muscle growth. Free weights, like dumbbells and kettlebells, tend to be more effective than machines.
Balance training:
While this doesn’t directly improve bone mass, balance exercises are key to enhancing your lower limb function and preventing falls.
Weight-bearing exercises:
These are great for loading your bones.
Osteoporosis physio: precautions during exercise
When it comes to exercising with osteoporosis, safety is crucial. Here are some important tips:
Supervision is key:
Always exercise under the guidance of a qualified professional, such as an Exercise Physiologist, to ensure you’re using the right techniques.
Movements to avoid:
When exercising with osteoporosis, it’s important to steer clear of end-range forward flexion of the spine, such as bending forward with weights. Additionally, you should avoid activities that involve sudden, repetitive spinal rotation, like swinging a golf club.
Managing osteoporosis: the importance of regular physical activity
You’ve probably heard the saying, “If you don’t use it, you lose it.” This couldn’t be more true when it comes to bone health! Regular physical activity is essential for maintaining healthy bones:
Bone density maintenance:
When you’re inactive, bone density can decrease, so staying active is vital.
Positive exercise response:
Regular exercise has wonderful benefits for your bones and muscles, enhancing overall strength and resilience.
Physio for osteoporosis: The role of strength training for managing osteoporosis
Strength training plays a key role in managing osteoporosis. Here’s why it’s so important:
Bone adaptation:
Bones respond to loading by becoming stronger. When they’re placed under pressure, they bend slightly, stimulating growth.
Progressive programs:
It’s essential to have a varied strength training routine that gradually increases in intensity to keep stimulating bone and muscle growth.
Exercise Physiologist Brisbane: getting started at North West Physio Eatons Hill
If you’ve recently been diagnosed with osteopenia or osteoporosis, don’t hesitate to reach out to us! Here’s how to get started:
Book an appointment:
Schedule an initial assessment with me, and we’ll create a personalised exercise program tailored to your needs.
Join our group classes:
After a few sessions focused on building strength and technique, you might be interested in joining our Osteoporosis group classes, held on:
- Mondays at 12 PM and 6 PM
- Fridays at 10 AM
Osteoporosis treatment: your path to stronger bones
At North West Physio in Eatons Hill, we’re dedicated to helping you navigate osteoporosis with personalised care and expert guidance. Our exercise physiology team is here to help you with safe and effective strategies to improve your bone health and overall quality of life. So why wait? Contact us today or book online. Let’s take that first step towards stronger bones together!
By Ellie
