Osteoporosis is a condition that affects millions of people worldwide, especially postmenopausal women and the elderly. This disease, characterized by a decrease in bone mineral density and a deterioration of the microarchitecture of bone tissue, increases the risk of fractures, especially of the hip, spine, and wrist. However, one of the most effective strategies for the prevention and treatment of osteoporosis is regular physical activity.
WHY IS PHYSICAL ACTIVITY CRUCIAL FOR BONE HEALTH?
Physical activity is essential for maintaining and improving bone health. Exercise promotes the production of new bone tissue through mechanical stress on bones, a process known as “bone remodeling.” It also improves muscle mass and coordination, reducing the risk of falls, a major factor in fractures in people with osteoporosis.
Even people who already have osteoporosis can benefit from physical activity. Exercise can help slow the rate of bone loss, improve bone density, and reduce the risk of fractures. A well-designed exercise program can also improve quality of life by increasing mobility and reducing chronic pain associated with the disease.
SCIENTIFIC EVIDENCE TO SUPPORT
Numerous studies have demonstrated the effectiveness of physical activity in the prevention and treatment of osteoporosis. For example, a systematic review published in Journal of Bone and Mineral Research showed that resistance and weight-bearing exercises were associated with a significant increase in bone mineral density (BMD) in postmenopausal women. In addition, regular exercise showed beneficial effects on posture and balance, further reducing the risk of falls.
WHICH EXERCISES ARE THE MOST EFFECTIVE?
To prevent and manage osteoporosis, experts recommend a mix of weight-bearing, resistance, flexibility, and balance exercises. Weight-bearing exercises, such as walking, dancing, or jogging, are great for maintaining bone health. Resistance exercises, such as weight lifting or using resistance bands, are especially effective at improving bone density and muscle strength. Finally, balance and flexibility exercises, such as yoga and Pilates, help improve stability and prevent falls.
It is essential to consult a doctor, physical therapist or kinesiologist before starting any exercise program, especially for people with diagnosed osteoporosis. Exercises should be adapted to the individual’s fitness level and existing medical conditions to avoid injury. It is important to start gradually, progressively increasing the intensity and duration of the exercises. Exercise is an effective, safe and accessible non-pharmacological intervention that should be integrated into any osteoporosis management plan. With a regular commitment to physical activity and a healthy lifestyle, it is possible to significantly reduce the risk of osteoporosis and improve the quality of life for those affected.
Claudio Tartaglia
Chinesiologist OLOS Center
THE OLOS CENTER IN VELLETRI
For information:
Via Artemisia Mammucari 26 in Velletri
Phone 0666733366 / 3517096272
Email: [email protected]
Website: centroolos.it