Taking Care Of Your Bone Health: Role Of Exercise In Preventing Osteopenia And Osteoporosis
Characterized by low bone density and deterioration of bone tissue, Osteoporosis (OP) is a chronic progressive disease. It significantly increases bone fragility, consequently, leading to an increased risk of fractures. Women are at a higher risk of developing OP, this is due to lower peak bone mass and consequences of menopause. The prevalence of OP and its risk factors increases with the duration of this hormonal disorder and the woman’s age.
OP is one the most under-diagnosed disease. However, the good news is that OP is a preventable disease and prevention is suggested to be lot more effective than treatment of OP. One of the best ways to prevent OP is by increasing the awareness about its risk factors. Increasing the awareness about its preventable nature could result as a driving factor for women to adhere to guidelines regarding prevention of OP.
Physical exercise and bone health: By reducing bone resorption, physical exercise can prevent the development of OP. Physical exercise has positive impact on muscular strength, stability, balance, postural control and mobility, thereby improving the quality of life, reducing pain and significantly reducing the risk of falls.
OP has numerous negative effects on the patient’s daily life, limiting their participation in activities of daily living. OP has implications in the development of chronic depression, anxiety, frustration and reduced participation in social activities. Exercise plays a handy role in acting as the perfect intervention in prevention and treatment of OP. Exercise gives the strength and confidence to the woman to independently perform her tasks. Moreover, exercise helps in lifting the mood, provides healthy socialization by means of exercising in a group, leads to better overall health, reduces fear of falls, anxiety and depression, and improves awareness about various body movements.
Aquatic exercises have been shown to improve stability and coordination while simultaneously stimulating the visual, vestibular and perceptual mechanisms of the body. Aquatic exercises have an advantage in the sense that exercising in water reduces the stress on the joints. An exercise program that focus on strengthening the lower limbs and incorporates balancing and postural drills is an ideal program for prevention and treatment of OP. Such a program not only improves the bone mass but also helps in reducing the risk of falls and fractures, thereby minimizing the chances of being institutionalized.
In conclusion, physical activity has a key role in maintaining and improving your bone health. In fact, it is the most effective intervention to improve your bone mineral density, augment muscle mass, reduce the risk of falls, promote better overall health and improve dynamic balance.