Osteoporosis vs Osteoarthritis? What is the Difference?
Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Lindfield and Balmain today discuss the difference between Osteoarthritis and Osteoporosis and how exercise prescription differs for both.
Osteoarthritis and osteoporosis are both diseases that affect our bone health. Osteoarthritis involves the degeneration of tissue in and around our joints. Osteoporosis is the loss of bone tissue that is not limited to joint areas.
Osteoarthritis is the most common cause of arthritis affecting 1 in 11 Australians. It involves the breakdown of hyaline cartilage covering articular surfaces in joints. This results in narrowing of the joint space and formation of bony spurs (osteocytes.) This can cause joint pain, stiffness, loss of function and range of motion. Individuals with osteoarthritis often report limitations in their functional capacity, whereas individuals with osteoporosis may experience no limitation in function at all! That is until you have a fall and because your bones are so brittle, they break, which as we no can lead to significant disability.
Bone, like muscle, is living tissue, and constantly remodelling itself. In adults, the daily removal of small amounts of bone mineral, must be balanced by deposition of new mineral bone if bone integrity is to be preserved. As people enter their 40s and 50s, this delicate balancing act may become unstuck. As the scale tips towards reabsorption, bones weaken, and overtime can become frail and brittle and prone to fracture. This is what we call Osteoporosis and is classified by a T score of -2.5 or lower.
Exercise is considered the most effective, non- drug treatment for reducing pain and improving movement in individuals with osteoarthritis. And as for osteoporosis, exercise is essential for bone health and has even been shown to increase bone mineral density in individuals with osteoporosis
What do Osteoporosis and Osteoarthritis have in common? Exercise plays a crucial role in the management of these conditions! Exercise is considered the most effective, non- drug treatment for reducing pain and improving movement in individuals with osteoarthritis. And as for osteoporosis, exercise is essential for bone health and has even been shown to increase bone mineral density in individuals with osteoporosis.
The modality of exercise individuals should be doing with these conditions varies. However, everyone should be aiming to meet the Australian Physical Activity Guidelines, minimum 150minutes a week of moderate intensity aerobic exercise and two strength sessions.
When we look at aerobic exercise, not all types of physical active are equal in terms of protecting our bone mineral density. We need to weight bear! The balancing act of reabsorption and deposition of new bone is heavily influenced by impact exercises. Walking, hiking, jogging and dancing are all good examples. Strength training has also been shown to be equally as important. When we load our bodies through resistance training, this places stress on our bone and promotes deposition of new bone cells. Studies have shown that progressive strength training over a period of time can help prevent bone loss and may even build new bone. Squats, deadlifts, push ups and shoulder presses are just some examples of strength exercises that target common osteoporotic sites. It is also a good idea to include some balance and power exercises to reduce your risk of falls, which is essential if your bones are susceptible to fracture.
Strength training is equally as important for management of pain related to osteoarthritis and improving our overall functional capacity. Regular strength training has been shown to reduce pain and increase strength and function in individuals with osteoarthritis. Strong muscles help support and protect the joints that are affected by arthritis. Be sure to include exercises that work the muscles around the affected joint and mimic your daily activities, such as getting up and out of a chair and going up and down stairs. For aerobic exercise, low impact aerobic exercise tends to be best, including, walking, swimming, and cycling. Aquatic exercises relieve pressure of your body’s weight on the affected joints while providing resistance to promote improved strength.
If you follow these guidelines not only will you protect your bone and joint health, but you will also be doing wonders for your heart health, blood sugar levels, blood pressure and your overall physical and mental wellbeing.
Contact Longevity Personal Training and Exercise Physiology Edgecliff, Lindfield, Marrickville, Randwick, Drummoyne, Balmain, Bella Vista on 1300 964 002 to enquire today.
Written By Georgia Wassall
References
https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoarthritis/contents/what-is-osteoarthritis Retrieved 8/02/21
https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis/contents/what-is-osteoporosis Retrieved 8/02/21