10.20 World Osteoporosis Day: Stronger Bones Start with Exercise!

10.20 World Osteoporosis Day: Stronger Bones Start with Exercise!

Osteoporosis is a common chronic condition, particularly among older people and postmenopausal women. It causes a reduction in bone density, making bones more fragile and increasing the risk of fractures.

 

Many people with osteoporosis may worry about exercising: “Will exercise make me more likely to suffer a fracture?” In fact, appropriate exercise is an important part of maintaining bone and muscle health and reducing the risk of falls. Regular weight-bearing activity, resistance training and balance exercises can help maintain bone strength, improve muscle strength and balance, and reduce the risk of falls.

 

1. Weight-Bearing Aerobic Exercise
   How to do it: Try brisk walking, climbing stairs or social dancing.
   Key point: Weight-bearing activities place mechanical load on the bones and can help maintain bone strength. Exercise regularly at an appropriate duration and intensity according to your physical condition and fracture risk.

 

2. Resistance Training
   How to do it: Use resistance bands, sandbags or light dumbbells to exercise major muscle groups.
   Key point: Resistance training can help maintain or improve muscle strength and bone health.

 

3. Balance and Fall-Prevention Training
   How to do it: Practise standing on one leg; for safety, hold on to the back of a chair if necessary. You can also practise standing with one foot in front of the other.
   Key point: Balance training can improve balance and coordination and help reduce fall risk.

 

Exercise Safely and Correctly
People with osteoporosis should:

Avoid excessive or repeated bending and twisting movement

Avoid high-impact movements

Seek medical advice if you have any uncertainty before exercising.

 

Reference:

Centre for Health Protection, Hong Kong