Osteoporosis
Younger people should be taking steps now to prevent the painful effects of osteoporosis in later life. That's the message from chartered physiotherapists who have worked with the Chartered Society of Physiotherapy (CSP) to produce a guide to help people protect and boost the strength of their bones.
As we age, our bones lose mass as part of the natural aging process - so we are all at risk of osteoporosis. It is estimated 3 million people in the UK have osteoporosis - 1 in 3 women and 1 in 12 men will suffer from the condition over the age of 50.
The consequences of osteoporosis can be devastating. Problems range from multiple fractures, specifically in the spine, hip and wrist, changes in posture, deformity such as dowagers hump (collapse of the spine), height loss and pain. Chartered physiotherapists say people can delay the onset of fractures and postural deformity, and increase bone mass density if they start doing something about it early.
Osteoporosis guide
Advice in this health guide covers:- Introduction
- Risk factors
- Warding off the effects
- Managing osteoporosis
- Useful contacts
- Media release
Introduction
Osteoporosis is a condition where there is loss of the normal density of bone. Osteoporosis leads to literally abnormally porous bone that is more compressible like a sponge than dense like a brick. This disorder of the skeleton weakens the bone leading to an increase in the risk of breaking bones (www.medicinenet.com).
The consequences of osteoporosis can be devastating. Problems range from multiple fractures, specifically in the spine, hip and wrist, changes in posture, deformity such as dowagers hump (collapse of the spine), height loss and pain. Chartered physiotherapists say people can delay the onset of fractures and postural deformity, and increase bone mass density if they start doing something about it early.
Men and women who come under the specific risk factors category (see below) should ask their GP to refer them for a DEXA (Dual Energy X-ray Absorptiometry) scan.
Physiotherapy is an important component in the osteoporosis treatment package. Patients should be automatically referred to a physiotherapist for exercise and pain management. Targeted exercise assists in improving bone mass density and improves posture, increases strength and reduces falls.
Risk factors
Risks factors for women
- Being aged over 60
- Having a lack of oestrogen caused by menopause/or early menopause before the age of 45
- Have undergone early hysterectomy or oophorectomy (removal of both ovaries) before the age of 45
- Missing monthly periods for six months or more because of excessive dieting or exercising
Risks factors for men
- Low levels of testosterone
Other risk factors
- There is a family history of osteoporosis (either parent)
- Suffer from rheumatoid arthritis; renal disease; liver or thyroid problems; malabsorption problems (coeliac disease, Crohn's disease, gastric surgery)
- Heavy alcohol consumption
- Smoking
- Long term immobility
Warding off the effects
Studies show running, skipping and other high impact activities can have the best effect on maintaining healthy bone density for young healthy adults. If you have never exercised before, start off gently. Low impact activities are a great way to start a new exercise regime and are the suitable exercises for people with osteoporosis. You need to start at a safe, comfortable pace and build up your fitness levels before progressing on to higher impact activities. Where possible, exercise at least three times a week for a duration of 20-30 minutes.
Examples of low impact activities
- Stepping - always keeping one foot on the floor, ie marching on the spot
- Side stepping
- Brisk walking
- Aerobic tasks that enable you to keep one foot on the floor, i.e. step ups and downs, high knees
- Aquarobics - exercises in water
Examples of high impact activities
- Jogging
- High-impact aerobic classes, ie jumping
- Skipping
- All sports such as tennis and basketball
- Note: people with osteoporosis should never do high impact activities.
- In addition to impact activities, strength training is essential. Again start off gently and progress to a more intensive programme. Body resistance strength training has the desired effect on preserving and restoring lost bone mass.
Examples of strengthening exercises
- Lunges
- Half squats
- Using weight machines
- If you are using a local gym to assist you in your exercise programme, speak with an exercise professional who will be able to advise you on the types of exercises you can do to build strength.
Managing osteoporosis
If you suffer from osteoporosis, it is important to exercise in order to reduce the risks of falls and fractures. Exercise can also assist in improving postural deformity.- Continue with low impact activities, for example brisk walking and low impact aerobics
- Carry out high intensity strength training
- Carry out specific balance training exercises. Tai Chi is a good balance exercise, which could be incorporated into a falls prevention programme
- Look out for falls classes in your local area
- Avoid exercises that involve rotation and flexion such as bending down to touch your toes and twisting activities
Contact your local chartered physiotherapist to discuss suitable exercises. They may be able to provide you with a demonstration to ensure you carry out the exercises correctly.
Useful contacts
- To find a chartered physiotherapist, speak to your GP about a referral to your local physiotherapy service. Alternatively, see the physio2u directory on this website for a list of private practitioners in your local area.
- Association of Chartered Physiotherapists Working with Older People (AGILE)
- National Osteoporosis Society website
