Weight-bearing exercise is one of the best ways to prevent or manage osteoporosis. Your bone strength increases when the bone is placed under load and stress during exercise. The type of exercise therefore should be weight-bearing as it will place more load through the bone than non weight-bearing exercises such as swimming or cycling. In this blog we are going to discuss different types of weight-bearing exercises that can help improve your bone health.

Weight-bearing Exercise:

Exercise whilst you are loading through your feet. For example, Running, fast walking, stairs, tennis, netball.

Along with weight-bearing exercise, resistance exercise also increases the load through your bones whilst exercising.

Resistance Exercise:

Any exercise which your muscles are working by pulling on your bones. For example, lifting weights or pulling on bands.

How to get the most out of your exercise?

Whether you are doing weight-bearing or resistance exercise, it is important that the exercise is regular. Osteoporosis Australia recommends exercising at least three times per week. It is also more beneficial if you vary the type of weight-bearing or resistance exercise. This allows your bones to strengthen in different planes of movement. So remember to mix up your routine and try a variety of exercises.

Balance Retraining:

It should also be noted that balance is an important exercise consideration for someone with osteoporosis. Whilst balance doesn’t improve your bone strength, it will help prevent falls which could result in a fractured bone. Even a small fall can result in a fracture for someone living with osteoporosis. Therefore it is important that this is incorporated into your exercise program to reduce your falls risk.

If you have been diagnosed with osteoporosis or you are interested in improving your bone strength to prevent the onset of osteoporosis, come in for an assessment with one of our experienced Bend + Mend Physios today. Our physio’s can develop an individualised exercise program to suit your body’s specific needs.

Helena Dwyer

About Helena Dwyer

Helena graduated with a Doctor of Physiotherapy at Macquarie University. Prior to her postgraduate studies she completed a Bachelor of Science at the University of Melbourne. Growing up in Melbourne, she has a love of AFL which led her to work for an elite level AFL club. She has completed further training in Clinical Pilates and uses these skills to assist in the rehabilitation of her patients. Along with AFL, she has a passion for netball and treating the various injures that come with competitive sport. Helena has further training in Dry Needling and uses this skill in treatments when appropriate. She also has experience in assessing and treating pregnant and post natal women. Overall she enjoys getting her patients pain free and back to doing what they enjoy. In her spare time Helena enjoys getting out and exploring which often includes a refreshing dip at the beach.

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