Exercise to Prevent Osteoporosis

The American Physical Therapy Association (APTA) is reaching out to women and men about the benefits of exercise in preventing osteoporosis, as a result of the National Institutes of Health’s decision to halt a study on Hormone Replacement Therapy (HRT) because of an increase in the incidence of breast cancer and other side effects.

An estimated 20 million women currently use HRT to alleviate symptoms associated with the onset of menopause, protect bone density and reduce the risk of developing osteoporosis. Many of these women are now searching for alternative ways to get the treatment and preventive benefits they seek.

For some, physical therapy can provide an answer. With osteoporosis already a threat to 44 million people over age 55, preventing the abnormal loss of bone density is a critical public health issue.

Physical Therapy Can Provide Relief

"If you already have osteoporosis ¾ or you’re at high risk for developing it ¾ a physical therapy treatment program can make the difference in keeping you active and mobile," said physical therapist Lucy J Buckley, APTA member. "Exercise has always been an important component of osteoporosis prevention, management, and treatment," Buckley explained. "Women who chose not to have hormone replacement therapy may wish to be even more mindful of the benefits of regular physical activity in prevention. Exercise makes bones strong and resilient, while inactivity leads to diminished bone mass and weakness."

Weight-bearing exercise and strength training are essential in the prevention and treatment of osteoporosis. Strength training of the lower extremities, shoulder, neck and back improves strength and balance, which help prevent falls that lead to fractures. Training in proper posture and body mechanics is also a key component of a physical therapy program. Because of physical therapists’ knowledge of body mechanics and function, they are able to design programs that focus on the unique needs of the individual.

For women looking to replace HRT with alternative methods of treating and preventing loss of bone density, APTA also recommends the following:

1. Exercise Regularly - Do some form of weight-bearing or resistance exercise regularly to bring long-term benefits (at least 30min/day).

2. Get Milk - One of the most important ways to help prevent osteoporosis is by including enough calcium and Vitamin D in your diet.

3. Maintain Good Posture - Good posture can’t prevent osteoporosis, but it may help minimize the effects of the disease.

4. Avoid Certain Lifestyle Choices - Alcohol, smoking, caffeine, poor diet, and certain drugs can all increase your risk of developing osteoporosis.

5. Take Preventive Steps Early in Life - "The younger you are, the greater your opportunity to prevent osteoporosis," said Buckley. "Because we are living longer and eventually run out of bone mass, it is very important for a young person to make regular ‘deposits’ of exercise and calcium into his or her ‘bone bank.’"

Source: American Physical Therapy Association, www.apta.org

By Carol Glasscock, MS, PT