Osteoporosis: The Effects of Exercise



Osteoporosis is known to be a “silent” epidemic. Many don’t know they have the disease until they notice a loss in height, fracture, and/or a curve in the upper back. Can exercise help?


Introduction: 


Osteoporosis is a skeletal disorder that makes one more susceptible to fractures due to low bone mineral density. Inactivity, poor nutrition, age-related decline in bone mass, excessive alcohol use, smoking, and heredity are all factors that contribute to Osteoporosis. Research shows the effects on increasing bone mineral density and slowing down bone loss. 


Research Findings: 

  • A study from 2015 found that there was an upward trend in bone mineral density in a resistance Tai Chi exercise group that was performed over the course of twelve months. 
  • A 2012 study found that a combined resistance and aerobic exercise group of six months increased bone mineral density in the lumbar spine. It also found that vibration exercise maintains bone mineral density over the course of a six month period. 
  • A study by Hana El-Sayed El-Mekawy found that walking demonstrates bone loss is best prevented when exercise is performed on your feet. 

Practical applications:


For clinicians:

  • Should encourage their patients to incorporate resistance and weight bearing exercises in their daily lives. 
  • Should advise their patients to start slow and build up to avoid the risk of injury. 

For patients:

  • Should highly consider incorporating Tai Chi into their daily lives so that they can increase their flexibility, coordination and balance. Which can reduce their risk of falls. 
  • Should exercise 2-3 times a week so they can see increases in bone mineral density.

Additional Resources:

Osteoporosis and Exercise 


About Osteoporosis 




About the Author



Erin Carpenter is a senior at Westfield State University majoring in Movement Science with a concentration in Sports Medicine. When she graduates she will continue her education to pursue a career as a chiropractor. She can be reached at erinnncarpenter@yahoo.com.



References 

      Wang, H., Yu, B., Chen, W., Lu, Y., & Yu, D. (2015). Simplified Tai Chi Resistance Training versus Traditional Tai Chi in Slowing Bone Loss in Postmenopausal Women. Evidence-Based Complementary & Alternative Medicine (ECAM), 2015, 1–6. https://doi.org/10.1155/2015/379451

       El-Mekawy, H. E.-S., & El Dein, L. S. (2012). Exercise Programs for Treating Post Menopausal Osteoporotic Women; Which is Best? Indian Journal of Physiotherapy & Occupational Therapy, 6(4), 301–306. https://scroll.lib.westfield.ma.edu/login?url=https://search.ebscohost.com/login.aspx?direct=true&db=rzh&AN=89375577&site=ehost-live

    Karakiriou, StylianiK., Douda, HelenT., Smilios, IliasG., Volaklis, KonstantinosA., & Tokmakidis, SavvasP. (2012). Effects of vibration and exercise training on bone mineral density and muscle strength in post-menopausal women. European Journal of Sport Science, 12(1), 81–88. https://scroll.lib.westfield.ma.edu/login?url=https://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=71346927&site=ehost-live

     Part 2: 5 Lifestyle Steps for Better Bone Health Center for Spine and Ortho. (n.d.). Retrieved December 11, 2022, from https://centerforspineandortho.com/news/part-2-5-lifestyle-steps-for-better-bone-health/

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