PTP Fitness: Exercising with osteoporosis - how to improve bone health through strength training
- Australian Health & Aged Care
- Mar 1
- 2 min read
Did you know 4.74 million Australians over 50 have poor bone health? Of those, 22 per cent have osteoporosis (a bone disease that develops when bone mass significantly decreases), and 78 per cent have osteopenia (aka, low bone density). The statistics are confronting, but they are not all doom and gloom. With the right exercise plan, you can prevent a further reduction in bone density and increase your strength.
What is osteoporosis?
Osteoporosis is a bone-weakening disorder, most commonly seen in older women. Bone density loss typically begins after the second decade of life and is accelerated after menopause. In fact, for a few years afterwards, the loss of bone density can be as high as 5 per cent per year. The major complications associated with osteoporosis is an increased risk of fractures, which are associated with high morbidity and mortality.
The importance of exercise in bone health
While you may be hesitant to exercise if you have been diagnosed with osteoporosis or suffered a recent fracture, staying active should be your number one priority (after consulting your doctor, of course).
Bones respond greatest to activities that apply considerable amounts of bone-loading force, such as resistance training and impact activities, and those that are different to what your bones are normally accustomed to. Resistance training (aka strength training) requires us to use your muscles and move your bodies against a force. It is this resistance that stresses the muscles, ligaments, tendons, and bones, and forces them to adapt to the new stimulus. Consistency is key and benefits can be seen with just 2-3 strength training sessions per week.
Placing (good) stress on your bones helps to build and maintain their strength, which reduces the likelihood of a new or repeat fracture. In fact, a study published in the British Medical Journal discovered that resistance exercise can reduce your risk of falling and fracturing a bone by almost 60 per cent.
How to exercise with osteoporosis
Pilates and yoga provide some benefit to bone health, but the best option is a combination of strength training that uses weights, resistance bands or cables, and exercises that create a high-impact force on the body such as jogging, jumping, and step classes.
If you enjoy the convenience of working out anywhere at any time, there is a great range of PTP & Medifit products that you can use. Medifit & PTP offer products that help you build strength and improve your flexibility and mobility. These products include Active bands, Active Tubes, Foam Rollers, Senso Balls, Fascia Balls and more.
A reminder that as a AHAC member you can access all these great products on our websites…. and do not forget to use your exclusive discount code AHAC25OFF on the Medifit site or the AHAC15OFF code which can be used on the PTP website.
We strongly believe that Smarter Movement = Better Lifestyle and these products can help all Australians age actively and enjoy their lives to the fullest!
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