Effective Strategies for Managing Osteoporosis and Osteopenia Through Exercise

Are you concerned about your bone health? Osteoporosis and osteopenia can lead to higher risk of bone fractures and a decline in quality of life, but targeted exercise can help manage and even reverse these conditions. At Longevity Exercise Physiology, we specialise in creating personalised exercise plans that empower you to take control of your bone health. However, we must first understand what they are.

Understanding Osteoporosis and Osteopenia
Osteoporosis and osteopenia are significant health concerns that impact millions, particularly among older adults. While bones may seem solid and sturdy, their internal structure is more akin to a sponge. This lattice-like design allows bones to absorb impact while remaining lightweight and resilient. However, as bone density decreases, this crucial ability to absorb force diminishes, resulting in a higher risk of fractures. Understanding these conditions is essential for promoting better bone health and preventing injury.

In this post, we’ll explore how exercise and lifestyle changes can help strengthen your bones and mitigate the risks associated with these conditions. Stay tuned for insights on effective strategies to maintain bone density and enhance overall wellness!

What Are Osteoporosis and Osteopenia?

• Osteopenia is a precursor to osteoporosis, indicating lower than normal bone density.
• Osteoporosis is a more severe condition characterised by a significant decrease in bone mineral density and mass, making bones fragile and more susceptible to fractures.

How Is Low Bone Mineral Density Diagnosed?

Low bone mineral density is diagnosed through an x-ray scan called a Bone Mineral Density scan. These are non-invasive, painless, and take around 15-30 minutes to complete. Your bone mineral density scores will be compared to healthy young adults of the same sex, to determine if you are above or below the average and by how much.

According to the Australian Institute of Health and Welfare, around 853,600 people in Australia were estimated to be living with Osteoporosis or Osteopenia in 2022 [1].Is there anything that we can do for our bone mineral density? Keep reading below to find out how exercise can significantly improve your bone health and enhance your quality of life!

https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis

The Benefits of Exercise for Osteoporosis and Osteopenia

Exercise is a cornerstone of managing osteoporosis and osteopenia. Here’s how it can benefit your health:

• Increases Bone Density: Engaging in weight-bearing and resistance exercises stimulates bone formation and can improve bone density
• Improves Balance and Coordination: Enhanced balance reduces the risk of falls, a leading cause of fractures.
• Strengthens Muscles: Strong muscles provide better support for your bones, enhancing overall stability.

Integrating exercise specifically designed for bone health into your routine can lead to improved strength and a more active lifestyle.

How Exercise Physiology Can Help

At Longevity Exercise Physiology, we guide you on your journey to better bone health with tailored exercise solutions:

• Personalised Exercise Plans: Each program is customised to address your specific needs and goals for managing osteoporosis or osteopenia.
• 1:1 Supervised Sessions: Our Exercise Physiologists provide guidance to ensure safe and effective exercise techniques.
• Varied Exercise Options: We offer exercise sessions in-gym, home visits, or telehealth consultations for maximum convenience.
• Holistic Approach: We combine strength training, balance exercises, and aerobic exercise to improve bone, and overall health through movement.

Common Causes of Osteoporosis and Osteopenia:

• Ageing: Bone density naturally decreases with age.
• Hormonal Changes: Postmenopausal women experience decreased estrogen levels, accelerating bone loss.
• Sedentary Lifestyle: A lack of weight-bearing and resistance exercises contributes to weakened bones.

Our dedicated approach has transformed the lives of hundreds of clients with Osteoporosis and
Osteopenia.

Additional Tips for Managing Osteoporosis and Osteopenia
In addition to exercise, consider these lifestyle changes to support your bone health:

• Nutritional Intake: Ensure adequate intake of calcium and vitamin D to strengthen bones.
• Avoid Smoking and Limit Alcohol Intake: Both can contribute to a decrease in bone density.
• Regular Health Check-Ups: Keep track of your bone density through routine bone density scans.

Integrating these practices into your daily life can enhance your efforts to manage Osteoporosis and Osteopenia effectively.

Take Action Today!

Ready to take the first step in managing your bone health? Contact Longevity Exercise Physiology to schedule your personalised consultation and discover how our targeted exercise programs can improve your bone health. Our expert team is ready to support you, just as we have for countless others.

CALL US NOW to book your consultation and start your journey to better health and well- being! With Longevity, you’ll get the personalised support you need to achieve your goals and make the most of your NDIS plan. Contact Longevity Exercise Physiology in Campbelltown, Drummoyne, Edgecliff, Liverpool, Marrickville, Castle Hill, Randwick, Penrith, Pymble, Kingsgrove, Neutral Bay, Rosebery, Rhodes, Five Dock, Casey, Gungahlin, and Coburg on 1300 964 002 today to start your journey towards a healthier, happier you!

Written by Ashton Trollor