Exercise and osteoporosis

Osteoporosis is a disease that significantly affects the quality of life of those who suffer from it. From physical limitations to emotional problems, its effects extend to various aspects of daily life. First, frequent bone fractures are a common consequence of osteoporosis, which can lead to decreased mobility and independence. Simple activities such as walking, lifting light objects or even standing for prolonged periods can become challenges. In addition, the chronic pain associated with these fractures can affect mood and lead to depression and anxiety in some individuals.

On the other hand, osteoporosis can also have a significant impact on social and emotional relationships. Physical limitations can make people feel less able to participate in social and recreational activities, which can lead to feelings of isolation and loneliness. In addition, constant stress and worry about the possibility of further fractures can generate anxiety and affect self-esteem. Together, these aspects contribute to a decrease in overall quality of life, as well as an increase in the emotional burden for those facing this disease.

A recent study conducted by the National Institutes of Health, published in Dr. José López Chicharro’s prestigious exercise philosophy blog, found that osteoporosis is a prevalent and debilitating disease that affects millions of people worldwide, especially as they age. It is characterized by decreased bone density and deterioration of the microarchitecture of bone tissue, which significantly increases the risk of fractures. These fractures can occur anywhere in the body, but are most common in the spine, hip and wrist. In addition to the pain and physical disability they can cause, osteoporosis-related fractures can also have serious health consequences, such as loss of mobility, decreased quality of life and even premature mortality.

Although osteoporosis is often considered a disease associated with aging, it can also affect younger people, especially those with risk factors such as a family history of the disease, nutritional deficiencies, low calcium and vitamin D intake, smoking, excessive alcohol consumption, lack of exercise and prolonged use of certain medications such as corticosteroids. Therefore, it is crucial to adopt a comprehensive approach to the prevention and management of osteoporosis that includes lifestyle modifications, proper nutrition, vitamin supplementation if necessary and, of course, regular exercise.

Exercise is a critical component in the prevention and treatment of osteoporosis. Numerous studies have shown that regular physical activity can help preserve bone mineral density (BMD), strengthen muscles and improve balance, which in turn can reduce the risk of fractures and improve overall quality of life. In fact, exercise is considered one of the most effective non-pharmacological interventions for osteoporosis, and its benefits go beyond bone health, as it can also contribute to cardiovascular health, mental well-being and prevention of chronic diseases such as type 2 diabetes and high blood pressure.

Among the different types of exercise, strength training stands out as a particularly effective strategy for improving bone health in people with osteoporosis. By subjecting the bones to progressive mechanical loads, strength training stimulates the formation of new bone tissue, which can help counteract the loss of bone mass associated with the disease. It is recommended to perform strength exercises 2 to 3 times per week, with an intensity ranging from 50% to 85% of the maximum repetition (1RM), for a period of at least 3 to 12 months to obtain significant benefits in bone density.

In addition to strength training, impact exercises may also be beneficial in improving bone health in people with osteoporosis. These exercises involve movements that generate reaction forces in the body, such as jumping, running or dancing, and have been shown to be effective in increasing BMD and reducing the risk of fractures in certain groups of people. However, it is important to keep in mind that not all impact exercises are suitable for everyone, especially those with joint or balance problems, so it is crucial to work with a trained health professional or personal trainer to design a safe and effective exercise program.

In addition to strengthening bones, exercise can also help improve balance and stability, which in turn can reduce the risk of falls and fractures in people with osteoporosis. Specific balance exercises, such as standing on one foot, walking in a straight line or practicing Tai Chi, can help improve proprioception and coordination, which can be especially beneficial for older people who are at increased risk for falls. It is recommended to perform these balance exercises 1 to 3 days per week for at least 6 months for significant results in preventing falls and fractures.

This added to the stress of strength and balance exercises, it is also recommended to include low-impact physical activities in an exercise program for osteoporosis. Yoga, Pilates, swimming and cycling are excellent options for improving flexibility, strength and endurance without putting excessive stress on the bones. Combining different types of exercise, including strength, balance and flexibility exercises, can help maximize bone health benefits and reduce the risk of fractures in people with osteoporosis.

In summary, exercise plays a key role in the prevention and treatment of osteoporosis. Strength training, impact exercise, balance, and low-impact physical activities are effective strategies for improving bone health, reducing fracture risk, and improving quality of life in people with osteoporosis or osteopenia. It is important to consult with a healthcare professional before beginning any exercise program, especially if you have pre-existing medical conditions or are taking medications that may affect bone health. With a comprehensive approach that includes regular exercise, healthy eating and other lifestyle changes, it is possible to live well with osteoporosis and reduce the risk of disease-related complications.

In addition to traditional approaches to osteoporosis treatment and management, the digital revolution is transforming the way patients access medical care and rehabilitation services. Digital physical therapy is emerging as an innovative tool that complements conventional treatments, allowing patients to access personalized services from the comfort of their homes. By leveraging technology, specific exercise programs can be designed to strengthen bones and improve mobility, thereby reducing the risk of fractures and improving quality of life. In our latest ebook, “Digital Physiotherapy Success Stories in the Insurance Sector,” we explore how these digital solutions are redefining healthcare and contributing to the sustainability of the insurance sector, offering insight into how the integration of technology can boost outcomes in the management of not only musculoskeletal pathologies such as osteoporosis, but a variety of conditions.