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Osteoporosis

Reducing The Effects Of Osteoporosis With Prescribed Exercise Osteoporosis is a metabolic disease of your bones, characterised by a reduction in your bone mineral density (especially Calcium) making you more at risk of bone fracture. Osteoporosis affects about two in every three women and one in every three men over 60 years old.

Why is Exercise Important for Osteoporosis?Exercise causes bones to modify their shape and size, so they are stronger and better protected from injury. Unfortunately, Osteoporosis gets worse if you don’t exercise. To prevent Osteoporosis, healthy people should engage in weight-bearing activity that has an impact on the bones. This includes resistance and strength training.

Cycling, swimming and walking are non-impact activities and although have other great health benefits, Do Not effectively stimulate bone density and prevent Osteoporosis.

People with Osteoporosis should perform:

  • Low impact weight-bearing exercise (to reduce risk of falling)
  • Gentle exercise with weights

Assessment by an Exercise Physiologist will allow for the correct prescription of exercise with a qualified recommendation for the level of ‘impact’ and weight training which is safe for you. The recommendation for people with Osteoporosis is four to five times per week for 40 to 50 minutes per day, however this does vary from individual to individual.

Don’t be scared of exercise if you have Osteoporosis, you just need to be shown how to do it safely. Contact the Exercise Physiologists at East Gosford Exercise Physiology to get the right exercise program setup for you.

References:

  1. Osteoprorosis. Exercise is Medicine Australia. Full Version published May 2011, www.osteoporosis.org.au
  2. Osteoporosis Australia – www.osteoporosis.org.au

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