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The Role Of Exercise In The Treatment And Prevention Of Osteoporosis
Tom Huelin (BSc) is a Sports Scientist, Exercise Coach and Conditioning Specialist from Berkshire in the UK. In this article Tom highlights the benefits of physical activity and exercise on managing Osterporosis.
Osteoporosis is a skeletal disease that reduces bone mineral density and therefore increases the risk of fractures. It affects five in every one hundred people in the United States, although post-menopausal women are most at risk of developing osteoporosis due to reduced oestrogen levels in the body. Other risk factors include age, long term immobility, low body weight and calcium and vitamin D deficiency.
Healthy bone consists of a strong mesh made of protein and minerals and this mesh is living tissue that is constantly being renewed in a process called bone turnover. After the age of about thirty-five, bone loss begins to overtake creation as part of the normal ageing process. If you have osteoporosis, this process happens much more quickly, making your bones weaker and more prone to fractures.
Osteoporosis can be treated using by increasing oestrogen levels through hormone replacement therapy or taking calcitonin which promotes the creation of bone tissue.
However exercise and nutrition are the most effective ways to prevent the onset of osteoporosis. Physical activity plays a very important role in keeping our bones strong. Physically active women have a higher bone density than inactive women, and physically-active persons experience fewer fractures even if they have osteoporosis. Many studies have also shown that when people engage in a certain type and amount of physical activity, their bone mass increases. Another important role of physical activity is to increase balance and coordination and therefore prevent falls.
It is recommended that in order to maintain healthy bones adults should engage in thirty minutes of moderate intensity physical activity on at least five days per week. The type of activity can range from walking the dog and gardening to organised exercise sessions and sport. Aerobic exercise such as walking, swimming and cycling is not only effective for strengthening bone but it will also maintain a healthy heart and lungs. Studies have shown that post-menopausal women who participated in high impact and weight bearing exercise such as resistance training and aerobics increased bone mineral density by 1-3%.
Finally, nutrition plays an important role in the prevention of osteoporosis. Folic acid contained in cereals and green vegetables is thought to maintain bone strength, and Vitamin K, Calcium and Vitamin D contained in fresh fish and dairy products have a positive effect on bone development.