Osteoporosis is a disease that causes the bones to become weak and fragile making them susceptible to breaking more easily

Osteoporosis occurs when the bones lose minerals more quickly than the body can replace them, causing a loss of bone density. As bones become less dense something as small as a minor fall, bump, sneeze or sudden movement may cause a fracture.

Most people would think that osteoporosis is a disease associated with older women, however it can also affect men, with 1 in 3 women over the age of 50 and 1 in 5 men over 50 breaking bones due to osteoporosis.

What causes it ?

Whilst the majority of our bone density is decided by genetics, your lifestyle during the childhood and teenage years also plays a role in your bone density.

By the age of 21, you have built up 95% of your bone density with the final 5% having developed by the age of 25. This means that your childhood and teenage years are the most important in building up that bone bank (increasing bone density). The higher the bone density during these years the longer it takes for osteoporosis to come on later down the track. Eating a healthy diet with appropriate levels of calcium and exercising regularly can both assist in building that bone bank up during his time.

But what about now….

The body slowly starts to resorb the calcium out of the bones over the years – this rate is increased for women during menopause due to hormonal changes.

So, what can be done to minimise the effects of bone resorption?

Lifestyle choices play a huge role – especially exercise!

Weight bearing and resistance exercises can assist in bone reformation as well as strengthening the muscles to support the bones.  Important muscles to strengthen are the extensor muscles (back muscles), thoracic muscles and the muscles surrounding the shoulder blade. By strengthening these muscle groups, it can assist in developing postural strength/endurance and can reduce the chance of fractures.

Pilates is an ideal form of exercise for those with osteoporosis as well as for those looking for prevention. Pilates can increase postural strength and support, build up bone density, correct posture, improve alignment of the limbs and reduce the effects of osteoporosis. The exercises are provided by qualified physiotherapists, with specific emphasis on controlled loading of the bones.

So, come and see one of the friendly physios at Flexed for an initial Pilates assessment and start putting some deposits in the bone bank today!

Erin Gleadell

Physiotherapist

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