Osteoporosis is a skeletal disease that is characterized by low bone mineral density and changes in the microarchitecture of bones that increase susceptibility to fracture. Physical activity may reduce the risk for osteoporotic fractures by enhancing the peak bone mass achieved during growth and development, by slowing the rate of bone loss with ageing, and/or reducing the risk of falls via benefits on muscle strength and balance.

osteoporosis-2

In individuals with osteoporosis, the following framework is recommended to help prevent disease progression;

Frequency: Weight-bearing aerobic activities 3-5days a week and resistance exercise 2-3days a week

Intensity: Moderate intensity in terms of bone-loading forces

Time: 30-60 minute a day of a combination of weight-bearing aerobic and resistance exercise

Type: Weight-bearing activities e.g., walking and climbing stairs, and resistance exercise e.g., weight lifting

osteoporosis-exercises

In individuals at risk for osteoporosis, the following framework is recommended to help preserve bone health;

Frequency: Weight-bearing aerobic activities 3-5days a week and resistance exercise 2-3days a week
Intensity: Moderate to high intensity in terms of bone-loading forces
Time: 30-60 minute a day of a combination of weight-bearing aerobic and resistance exercise
Type: Weight-bearing activities e.g., tennis and walk with intermitted jogging, and resistance exercise e.g., weight training.

In order to reduce fracture risk, the following guidelines can be used during everyday activities.

osteo-guidelines

At Shehnaaz Bhabha Biokinetics we design specific exercise programs to increase bone density through postural correction exercise, safe weight-bearing exercises and we provide home exercise programs to patients with Osteoporosis.