Make no bones about it – osteoporosis
prevention must start at an early age
Toronto,
November 12, 2008 – November is Osteoporosis Month and the Ontario
Physiotherapy Association is taking this opportunity to tell Canadians
that skipping, dancing and other fun strength and balance activities can
help battle the onset of osteoporosis, the “paediatric disease with
geriatric consequences”, as Osteoporosis Canada so aptly describes it.
Osteoporosis
currently affects 1.4 million Canadians. This disease is characterized by
low bone mass and deterioration of bone tissue causing bones to become
more fragile and resulting in a higher risk of fractures. As the incidence
of osteoporosis grows, it is anticipated that the next 35 years will see a
threefold increase in the number of hip fractures alone, not to mention an
increase in other fractures such as the spine and wrist, also common in
people with osteoporosis.
Increasing
age, sedentary lifestyle and poor nutrition are important risk factors for
osteoporosis. Research shows that those who focus on their bone health
when they are young can significantly decrease their risk of osteoporosis
later in life. A crucial element in preventing osteoporosis in later years
is to adopt good exercise habits early on that include plenty of weight
bearing activities to increase bone strength. Meena Sran, PT, PhD, a
physiotherapist and osteoporosis researcher says simple activities like
skipping, running, jumping, and dancing are good examples of ‘fun’
bone building activities. “These activities can help both kids and
adults build and maintain their bone density throughout life”.
Weight
training is another activity that can help people improve their bone
density. “Weight training is particularly important the older we get,”
says Sran. “Most fractures from osteoporosis occur as the result of a
fall, so it is important to work on maintaining and improving our strength
and balance. If you have special concerns such as back pain or knee pain,
it’s best to get an assessment from a physiotherapist who can develop a
personalized exercise program tailored to your health needs”.
There's good
news if you have been diagnosed with osteoporosis or low bone mineral
density or want to prevent such a diagnosis. A great resource of exercises
for building stronger bones is now available online at www.melioguide.com.
MelioGuide has been developed by a physiotherapist devoted to giving
individuals diagnosed with osteoporosis the freedom to move with
confidence. This online guide provides individuals with a comprehensive
exercise program tailored to their fracture risk as well as their current
activity level. Specific guidance is provided from strength training and
weight bearing to stretching and balance training.
Weight bearing and strength training exercises have an important role to play in osteoporosis prevention and management, by increasing bone mass at a young age and maintaining bone density and preventing falls in later years. Physiotherapists, with their comprehensive knowledge of how the body moves, are playing an integral role in the prevention and treatment of osteoporosis. Whether you want a life long exercise plan to prevent osteoporosis, or already have the disease and need advice on maintaining function and reducing your risk of falls, consult a physiotherapist who can help you achieve your bone health goals.
