Osteoporosis & Osteopenia

What is Osteoporosis?

Osteoporosis is a medical condition characterized by the weakening of bones, making them more susceptible to fractures. It occurs when the body loses too much bone mass, makes too little bone, or both. This condition is often referred to as a "silent disease" because bone loss occurs without symptoms.

In scientific terms, it’s when osteoclast formation exceeds osteoblast formation causing a loss of bone mineral density since the newly remodelled bone cannot keep up with the breakdown of bone tissue.

How is osteopenia and osteoporosis diagnosed?

Osteopenia and osteoporosis are diagnosed via a DEXA scan (dual-energy X-ray absorptiometry) which measures a persons bone mineral density. It normal for different bones to have different T-scores e.g., our hips may be weaker and more fragile than other areas like our spine or wrists.

Risk factors for Osteoporosis:

• Family history

• Low calcium intake

• Low vitamin D levels

• Diabetes

• Coeliac disease

• Corticosteroids

• Thyroid conditions

• Low levels of physical activity

• History of smoking

• Excessive alcohol intake

How does Exercise help?

Firstly, you need to understand a thing called Wolff’s law.

Wolff’s law states that “bone tissue adapts to the mechanical stresses placed upon it.”

There are 3 main types of exercises that assist with bone strengthening/remodelling.

1. Resistance training

2. Impact exercises

3. Balance exercises

Resistance training: as muscle tension is created when exercising, the muscles essentially pull on the bones via the tendons. This mechanical tension stimulates bone-building cells (osteoblasts) to deposit new bone tissue, increasing bone mineral density.

Impact exercises: low-level plyometric and jumping/landing exercises place a considerable eccentric (compressive) load on the muscles, joints, and bones. Impact exercises essentially cause the bones to compress on a microscopic level and play a crucial role in the bone remodelling process for increasing bone mineral density.

Balance exercises: don’t strengthen you bones or muscles but they do reduce your falls risk and give you confidence. You shouldn’t have to live in fear of breaking a bone or having a serious fall and being out of action for several weeks.

If you’re interested in learning more about how exercise can help with your bone health or for assistance in creating an exercise program please contact Conquer Allied Health on 03 8203 8214 or email info@conqueralliedhealth.com.au