It’s well known that regular exercise is good for both physical and mental health and should be a part of your daily life whatever your age. But did you know that it can also help to keep your bones healthy as you age, and help to prevent or improve osteoporosis?

What is osteoporosis?

Osteoporosis is a common, chronic disease where your bones weaken, lose minerals (like calcium) and become more fragile and prone to breaks. Everyone’s bones become weaker as they age but in some people this happens too quickly, and it’s estimated that in Australia around half of all women and a third of men over sixty have osteoporosis [1]. Women are more likely to show signs of osteoporosis because hormonal changes linked to menopause accelerate bone loss, but other risk factors include:

• Early menopause (before aged 45)
• A history of fractures
• A family history of hip fractures
• Some diseases such as hyperthyroidism
• Some medicine such as cancer treatments and corticosteroids.

The benefits of exercise at every age and stage

Exercising regularly throughout your life can help to reduce bone loss and improve your bone health, both of which will help reduce your risk of osteoporosis later in life. Exercise can also help to improve your balance, coordination and muscle strength which will help reduce your chances of falling (the cause of most bone fractures!). So it’s really important to make exercise part of your daily routine.

How exercise helps osteoporosis

While a comfy sofa is always appealing, leading a sedentary lifestyle unfortunately contributes to bone loss. But regular exercise can help by:

• Protecting your remaining bone mass and tissue
• Improving your physical fitness
• Improving your muscle tone and strength
• Improving your reaction times
• Keeping you mobile
• Improving your coordination and balance
• Lowering your risk of breaks due to falls
• Reducing pain
• Increasing your energy.

Which exercise is best for bones?

Your bones become stronger when you put extra strain or force on them, so regular weight-bearing exercises plus resistance training are the way to go. Think about:

• Weight-bearing aerobic exercise that you do on your feet like jogging, climbing stairs and brisk walking or (for a high impact option) try tennis, basketball, skipping or dancing (Zumba anyone?)
• Resistance training like lifting weights, and gradually increasing the weight over time
• Mobility and balance exercises like heel-to-toe walking and standing on one leg with your eyes closed.

It’s important to consider factors like your age, how bad your osteoporosis is (if you already have it), any medications you’re taking, your general fitness and ability, and any other medical conditions before you start any new physical activity. Chat to a physio or exercise physiologist to find the right exercise for you (and any to avoid) and, if you’re starting something new, remember to increase your activity gradually to reduce the risk of injury.

Don’t underestimate other healthy habits!

As well as exercising regularly to support good bone health and fight osteoporosis, it’s important to:

• Stop smoking
• Cut back on alcohol
• Maintain a healthy weight
• Eat a healthy diet containing calcium and protein
• Get enough vitamin D.

Your GP or an accredited practising dietitian can talk to you about options for increasing your calcium, vitamin D and levels of other key nutrients in your diet.

Don’t forget to check your Teachers Health Extras cover for benefits towards things like physiotherapy, exercise physiology and support from a dietitian. The Healthy Lifestyle benefit can also help with the cost of some weight management programs, healthy eating and lifestyle programs, gym memberships and more!

And if you have Hospital cover, Healthcare Services’ Dietitian Support program is designed to reduce the risk or stop the progression of chronic disease through nutrition intervention. Find out more about Healthcare Services and their programs, including eligibility criteria.

References:

1 Osteoporosis and exercise - Better Health Channel

Sources:
Osteoporosis - causes, symptoms, diagnosis and treatments | healthdirect
Osteoporosis and exercise - Better Health Channel
https://www.health.gov.au/topics