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February 7, 2023
Osteoporosis Exercises

Osteoporosis is a condition characterised by weak, brittle bones which makes individuals more prone to fractures.  It is common, particularly among older adults and can significantly affect a person’s quality of life.  Exercise can make a major impact in managing and even preventing osteoporosis.

Exercise is an essential for maintaining healthy bones and preventing osteoporosis.  Weight-bearing exercises such as walking, jogging, dancing or lifting weights stimulates bones to become stronger.  Exercise also helps to improve balance, co-ordination and flexibility which will also reduce the risk of falls and fractures.

The following are the main exercises that are beneficial for those with a diagnosis of osteopaenia or osteoporosis or who those who wish to help prevent it.

  1.  Weight-bearing exercises:  These exercises involve activities that make you move against gravity while staying upright and would include walking, hiking, dancing, climbing stairs and sports such as tennis.
  2.  Strength training:  Strengthening exercises focus on building muscle strength and can be done using free weights, weight machines or exercise bands.  It would also include exercises such as squats, lunges, biceps curls and triceps dips.  It is important to start with gentle exercises and gradually increase the weights/resistance.
  3. Balance exercises:  Falls can cause fractures and balance exercises reduce the risk of falls but improving stability.  Examples would include standing on one leg, heel-to-toe walking and using a wobble-board.

Our Healthy Bones classes incorporate these exercises and can help as part of your regime to improve bone health.  The classes can be done in the clinic or on Zoom.

In addition to exercise, it is important to maintain a healthy diet rich in calcium and vitamin D  as these nutrients are essential for bone health.  Smoking and excessive alcohol can negatively impact bone density.  Also talk to your G.P. about getting a DXA scan to assess your current bone health.

If you wish to book a trial class, contact Michelle on 018352043.