Many of you may have heard of Osteoporosis, some of you may even have it. But what exactly is it?
Osteoporosis is a loss in bone density (qualified as a bone density below 2.5 SD). After menopause women can lose up to 20% of their bone density in the first 5 – 7 years. This loss of bone density weakens your bones and makes you more susceptible to breaking bones. While many people think osteoporosis is something to deal with in later life, research is now suggesting that what we do currently has a direct effect in later life. Young people tend to reach their peak bone mass in late teens and early twenties, with a gradual decrease after menopause.
Unfortunately, in modern society research has shown that the number of adults who are presenting with osteoporosis is on the rise. Around the world osteoporosis is responsible for 8.9 million fractures a year which is equivalent to an osteoporotic fracture every 3 seconds. Physical exercise is the only intervention which has been shown to increase bone mass. Research shows that young girls and boys who exercise regularly have a higher bone mass than their inactive counterparts. Reaching a high peak bone mass at a younger age and maintain this throughout life can reduce your chances of osteoporosis when you are older. So how does exercise improve bone density? Weight bearing exercises stress the bone causing them to increase bone density. While walking is classified as a weight baring exercise, research has shown that exercises such as Pilates and weight lifting are a more effective and global form of strengthening for your bones and muscles.
Below are my top three tips
- Maximise your bone density before menopause– Stay active and include weight bearing exercises such as weights or Pilates into your weekly workout routine.
- Minimise loss of bone density after menopause. Increase your weight bearing exercise and calcium and vitamin D intake. Pilates is a safe and effective method of building bone density
- Reduce your risk of falls- If you already have low bone density it is important to reduce the chances you have of falling and therefore fractures. Specific strengthening and balance exercises such as Pilates can significantly reduce your risk of falling.
All of our Physiotherapists are extremely experienced in exercise prescription, especially Clinical Pilates. Why not speak to our Physiotherapists today about what can help you?
Call us on 8555 4099 or BOOK ONLINE.