23/10/2025
🦴 Strengthening our Bones: Exercise is Key to Managing Osteoporosis🦴Exercise is widely known to be one of the most effective treatments for osteoporosis. So why is scientifically based exercise prescription necessary for managing osteoporosis?
Osteoporosis causes bones to become brittle and fragile, significantly increasing the risk of fractures. Exercise helps in two major ways:
🦴Stimulates bone growth: certain types of exercise, like strength training and weight-bearing activities, place stress on the bones. This stress signals the body to deposit more minerals, helping to maintain or even improve bone mineral density (BMD).
🦴Reduces fall risk: exercise improves muscle strength, balance, coordination, and posture. By enhancing stability, we significantly reduce the risk of falls—which is the main cause of severe fractures in people with osteoporosis.
Key benefits of an individualized, scientifically based exercise program:
🦴Increased bone density: helps slow the rate of bone loss.
🦴Stronger muscles: supports joints and reduces stress on bones.
🦴Improved balance and stability: directly reduces the risk of dangerous falls.
🦴Better posture: helps avoid the poor posture associated with lower back pain.
🦴Pain reduction: strengthened muscles can alleviate chronic pain.
Safe exercise recommendations may include:
🚶♀️Weight-bearing aerobic activities such as walking, jogging ( only if appropriate) and dancing.
🚶♀️Strength training such as using resistance bands, light free weights, or weight machines in order to strengthen major muscle groups (legs, back, chest, arms).
🚶♀️Balance & functional training
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