Osteoporosis, is a condition that effects our bones as we age. Within our bones we have 2 types of bone cell; osteoclasts which break down bone and osteoblasts which create new bone. These 2 cells work well together well throughout the majority of our life to remodel our bones and keep them strong.
Osteoporosis occurs where there is an imbalance of the cells, with more bone being broken down than is being created. The bones become less dense, which makes them weaker and increases the risk that a fracture will occur.
Unfortunately, the reduction of our bone density is not something that causes any symptoms. The first time you might know that you have osteoporosis is when you end up fracturing a bone. If you are 50+ and had a fracture it is recommended that you speak to your GP about a DEXA scan (bone density scan) to find out if this might be related.
The good news is that you can slow down the rate of the reduction of bone density and even reverse the process. This is easier to do in the earlier stages (Osteopenia). Exercise is one of the best ways that this can be done. By stressing our bones through exercise, they respond by addressing the imbalance between osteoblasts and osteoclasts, eventually resulting in higher bone density.
However, having osteoporosis comes with much worry and fear surrounding it about physical activity and exercise. A diagnosis of osteoporosis or osteopenia (reduced bone density on a less severe scale than osteoporosis), can often conjure up thoughts of being fragile and fearful of doing too much or exercises that might be harmful. Also, to suddenly introduce exercises that involve high levels of impact can put already weakened bones at risk of fracture.
So, it’s great to see that the latest guidance around exercise and physical activity for osteoporosis is structured around 3 important themes:
- STRONG – the types and amount of exercise and physical activity needed to promote bone strength. Muscle strengthening can not only maintain but promote bone strength.
- STEADY – the importance of including exercise and physical activity to reduce falls and resulting fractures. Improving balance can reduce the risk falls and any resulting fractures that might occur from them.
- STRAIGHT – a focus on ‘spine care’, keeping the back straight. A positive approach to bending, moving and lifting safely to reduce the risk of vertebral fracture, improve posture and relieve pain after vertebral fracture. Strengthening back muscles to improve posture helps prevent repeated end of range flexion movement, something that can increase risk of vertebral fractures in people with osteoporosis.
The key principles of the guidance include some important messages:
- Physical activity and exercise has an important role in the management of osteoporosis – promoting bone strength, reducing falls risk and managing symptoms.
- People with osteoporosis should be encouraged to do more rather than less. This should be supported with a positive and encouraging approach – ‘how to’ rather than ‘don’t do’.
- Physical activity and exercise is not associated with significant harm – though some caution is advised, the benefits of physical activity and exercise outweigh the risks. Seek specialist support and advice to help you exercise in the most beneficial way.
This makes Pilates a fantastic option as the main aims of Pilates are:
- Strengthen your muscles
- Improve your balance
- Improve you posture.
Notice any similarities?!
Not only that, Pilates doesn’t involve any sudden impact so further reduces the risks of fractures associated to osteoporosis.
The added benefit of Pilates at goPhysio is that our classes are taken by a rehab professional with experience of treating patients with osteoporosis amongst other common conditions.
You can find out more about our Pilates classes here.
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