Osteoporosis is a systemic skeletal disease characterized by low bone mass and deterioration of bone strength, leading to bone fragility and an increased risk of fracture. Older adults are more susceptible to bone fracture which cause significant morbidity and mortality in the elderly. Hip fractures are most common followed by wrist and vertebrae. Studies suggest that loss of bone mineral content in men is proportional to the loss of lean body tissue with ageing. Women however exhibit a disproportionate loss of bone tissue after menopause.

BENEFITS

Weight-bearing physical activity has beneficial effects on bone health across the age spectrum. Physical activities that generate relatively high intensity loading forces such as high intensity resistance training increases bone mineral density.

CAUTION

According to the American College of Sports Medicine, excessive trunk flexion and twisting activities may increase compressive forces and may increase the risk of vertebral fracture and therefore must be avoided. Also, care should be taken regarding balance and to prevent falls.

EXERCISE RECOMMENDATION

According to the American College of Sports Medicine, exercise recommendation for good bone health in adulthood include -

Type of activity: Weight-bearing endurance activities (tennis, stair climbing, jogging intermittently during walking), activities that involve jumping (volleyball, basketball), and resistance exercise (weight lifting).

Frequency: Weight-bearing endurance activities 3–5 times per week; resistance exercise 2–3 times per week.

Intensity: Moderate to high. In terms of bone-loading forces, direct the load over the long axis of the bone (e.g. leg press, shoulder press).

Duration: 30–60 min/day-a combination of weight-bearing endurance activities and resistance exercise that targets all major muscle groups.

TIPS

• Aim for healthy body weight. Evidence suggests that if you are too slim or too thin you could run an increased risk of developing osteoporosis
• Regular weight bearing exercises are essential for healthy bones
• Vitamins and minerals, especially Calcium and Vitamin D, play a vital role in developing strong bones
• Cut back on excessive caffeine and alcohol
• If you smoke, quit smoking