What Is Osteoporosis?

OSTEOPOROSIS

What is Osteoporosis?

Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. This leads to increased bone fragility and risk of fracture, particularly of the hip, spine and wrist. (Osteoporosis Canada, 2006).

Prevalence:
1.4 million Canadians suffer from osteoporosis.

In Canada, 1 in 4 women over the age of 50 have osteoporosis and 1 in 8 men over 50 also have the disease (Osteoporosis Canada, 2006).

Worldwide, 1 in 3 women and 1 in 5 men are affected by osteoporosis (International Osteoporosis Foundation, 2007)

Causes: - Hormone deficiencies, endocrine disorders, excessive use of corticosteroids

-Immobilization and bone malignancies

-Family history, age, gender

Indicators: Once bones have been weakened by osteoporosis, common symptoms include the following:

-Back pain

-Loss of height over time with an accompanying stooped posture

-Fractures of vertebrae, wrists, hips

Intervention: Treatments for osteoporosis aim to slow down or stop the process of bone loss, preventing bone fractures by minimizing the risk of falls and controlling pain associated with the disease.

-Hormone replacement therapy

-Drug treatment ( Such as Bisphosphonates with common side effects of nausea, abdominal pain or SERMs (Selective Estrogen Receptor Modulators) with side effects including hot flashes or Ipriflavone)

-Regular exercise

-Diet that includes adequate amounts of Calcium, Vitamin D and protein

Exercise: Exercises that are ideal for a person with osteoporosis include:
- Walking
- Tai Chi
- Low impact aerobics
- Weight training using free weights such as dumbbells and barbells
- Resistance training using rubber tubes
- Dancing Exercises to improve posture, balance and body strength

Avoid the following exercises:People living with osteoporosis have weak bones that are prone to fracturing. Because of this, they are discouraged from participating in the following:
- High impact aerobics or activities
- Any exercise that requires sudden, forceful movement
- Abdominal sit-ups
- Any exercise that requires a twisting motion, such as a golf swing
- Any exercise requiring sudden jolts, stops and starts, such as tennis or squash.

Exercise Specifics:

- 15 minutes to one hour of continuous aerobic activity two to three times per week. For example relatively moderate intense activities such as walking

- Strength training. Each session should include exercises to strengthen the lower limb, trunk and arm muscles.
- Balance exercises need to be performed at a level that is challenging to your balance. However, for safety reasons always make sure you can hold onto something if you overbalance. These exercises should be performed for a few minutes at least twice a week.
- Include stretching exercises to promote flexibility.

Frequency — Two or three days a week
Intensity — Eight to 12 repetitions with weight that cannot be lifted more than 12 times Duration — Two or three sets of each exercise
Progression — Increase weight by about 10% when 12 repetitions can be done

References:

Chandler, P. (2005). Focus on fitness: Osteoporosis exercises. HarvardMedicalSchool’s

Consumer Health Information. Retrieved January 25, 2007, from

dmtHMSContent

Healthy Living Online, (2006). Osteoporosis and exercise. University of Melbourne.

Retrieved January 20, 2007, from

Osteoporosis Canada, (2006). About osteoporosis. Retrieved January 20, 2007, from