Do you want to avoid osteoporosis? Move up!

Osteoporosis affects over 2 million Poles over 50, mainly women. The disease is often called the “silent bone thief” because it can progress over many years without initially showing any symptoms. Fortunately, there is an effective prevention program that significantly reduces the risk of developing osteoporosis. It assumes, inter alia, a healthy and balanced diet, frequent examinations, and… exercise!

What is Osteoporosis?

Osteoporosis is mainly associated with seniors. In fact, it is diagnosed primarily over the age of 60. However, it is worth noting that its development can last for years, slowly but very effectively leading to a decrease in bone density and, consequently, greater bone brittleness. The femoral neck, some vertebrae, and the wrist are particularly susceptible to fractures. It is very often diagnosed only after an episode of fracture, as the patient does not experience any disturbing symptoms.

Mostly menopausal women are exposed to osteoporosis, which is related to the decrease in estrogen. Research has shown that this can lead to a decrease in bone mass by approx. 30%. Moreover, many modifiable and non-modifiable factors predispose to the development of the disease. The former include, among others:

1. smoking,
2. a diet low in calcium,
3. vitamin D deficiency, 
4. no movement,
5. taking certain medications (e.g. corticosteroids, barbiturates and thyroid hormones),
6. alcohol abuse. 

Factors beyond our control are primarily genetic predisposition. Certain medical conditions increase your risk of developing osteoporosis, and these include:

1. diabetes,
2. kidney stones,
3. rheumatoid arthritis.

Sport is about healthy and stronger bones

Doctors emphasize that by taking care of your skeletal system from an early age, we can significantly reduce the likelihood of osteoporosis. Based on the results of clinical trials, it has been concluded that regular physical activity (3-5 times a week for a minimum of 30 minutes) increases bone density by up to 14% in as little as several months. Exercise accelerates the multiplication of osteogenic cells and improves the blood supply to the entire body, which improves the distribution of oxygen and other nutrients to all organs of our body, including those that make up the musculoskeletal system.

The fact that the lack of exercise is a guaranteed recipe for weakening bones is known primarily to astronauts. The daredevils who dared to spend their time in a state of weightlessness, where physiological movements are impossible, returned to earth with significantly reduced bone mass and impaired muscle function.

A diet rich in calcium and vitamin D is also of key importance. It is worth enriching it with effective dietary supplements of the highest quality, eg Calcikinone. They improve the absorption and use of calcium and phosphorus by bones, and provide the necessary building components.

Exercise regularly – reduce the risk of osteoporosis

Experts emphasize that to keep your bones strong, healthy, and less likely to suffer from diseases such as osteoporosis, it’s best to exercise every day. It is worth emphasizing that exercise does not have to mean hard and backbreaking training. A recipe for better bone condition can be obtained, among others:

1. walks,
2. dance,
3. Cycling,
4. Nordic walking,
5. swimming,
6. climbing stairs to higher floors instead of using the elevator.

Physiotherapists focus primarily on aerobic exercise, which does not burden the joints and has a positive effect on bone metabolism. The entire body should be involved, not just the arms and legs. It is important that exercise increases your heart rate to activate the cardiopulmonary system.

Examples of exercises

1. Lie comfortably on the floor on the exercise mat. Place your hands comfortably along your body. Then bend your knees and rest your feet on the floor. Make smooth and slow pelvic upward movements. When the pelvis is up, hold it in this position for a few seconds. Then come back to the starting position. Repeat it 15 – 20 times.
2. Squats are one of the most classic exercises. It’s worth doing them correctly. If you want to avoid putting stress on your knees, make sure they don’t protrude in front of your toes. Also, don’t peel off your heels. Stand with your feet hip-width apart. Do a deep squat, remembering not to bend your torso. Perform 10 repetitions initially, and then increase the frequency as you progress.
3. Lying comfortably on your back (preferably on a hard mat), bring your legs alternately towards your stomach. To increase the effectiveness of these exercises, it is good to do them with tense rectus abdominals. Repeat the whole thing 30 times.
4. While you are propped up on your knees, place your weight on your outstretched hands and knees. With a slow motion, raise the straightened left leg up to the height of the buttocks. Put it on the floor and do the same with your right leg. Do 3 sets of 10 repetitions.
5. Sitting comfortably in a chair with your feet touching the floor. Then straighten the left and right lower leg alternately. Repeat 10 times.

What is better to avoid?

It is worth remembering that physical exercises should be previously consulted with a physiotherapist or personal trainer. Only in this way can serious injuries or even fractures be avoided. Remember that safety must always come first.

What is not allowed to do?

1. Do not hold your breath while exercising. Regular breathing is important – inhaling air through the nose and exhaling through the mouth.
2. Do not overload your spine and avoid bending your torso completely.
3. Avoid sudden body twists.
4. Do not enter into strenuous training without prior preparation. A short (5-minute) warm-up is necessary, and after exercising, do some light stretching.
5. Do not put strain on the musculoskeletal system. If you are a beginner, do not choose difficult and demanding exercises. This way, you not only increase your risk of injury, but you can also get discouraged more quickly.

Regular physical activity can save us from osteoporosis, one of the diseases already referred to as civilization. If you decide to exercise daily or almost daily (at least 3-4 times a week), you will mobilize your body to produce the so-called bone matrix, which in turn will make bones strong and less prone to fractures.

Physical activity does not have to mean intense and long workouts right away. Movement can also be a good habit that doesn’t require a lot of effort. From time to time, it is enough to choose a bike instead of a car, get off the tram or bus a stop earlier, go up the stairs instead of going for a lift, go for a longer than usual walk with the dog (e.g. in previously unknown areas), etc. The implementation of even one of them will allow to improve the condition, improve the cardiovascular system and reduce the risk of osteoporosis.