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EXERCISE AND BONE HEALTH
Tracy O’Mahony (MISCP)
Senior Physiotherapist
3/10/2015
Key messages for exercise and bone health
Exercise needs to be unusually loading i.e. something the bone is
not used to doing all the time
Key messages for exercise and bone health
Moderate weight bearing exercise protects the bone
Too little (inactivity) or excessive loading results in
bone loss
Effective exercises for maintaining bone health
• Stair climbing
• Aerobics
• Skipping Jumping
• Dancing
• Jogging Sprinting
• Any bone loading activity
Ineffective exercises for bone health
o Flat road cyclingo Swimming
o Walking at a regular paceo trampolining
BUT
Not all effective exercises are appropriate exercises
Each person must be individually assessed
Aims of physiotherapy in osteoporosis and osteopenia
Maintain / increase BMD Education to improve
knowledge Minimise early bone loss post
menopause Maintain / improve muscle
strength Prevent fractures Improve posture
Aims of physiotherapy
Prevent / Reduce falls Personal empowerment
Improve balance / co-ordination Improve psychological well-
being
How? Design individual exercise
programme Balance training
Posture correction Ergonomic advice / lifting
technique Pain management (incl
acupuncture /TENS) address other conditions e.g.
pelvic floor insufficiency or weight-bearing joint OA
Exercise programmes for osteoporosis
Low impact Stair climbing
Tai Chi Aqua-aerobics Modified pilates
Strength training (short levers)
Exercise programmes for mild / moderate osteopenia
High impact if pre-menopausal Skipping, jogging, walk / jog
Medium impact if post-menopausal
Stair climbing, step aerobics, Brisk / power walking
Resisted gluteal / quads
Exercise for marked osteopenia
Low / medium impact Stair climbing Brisk walking
Strength training (short levers) Aqua-aerobics
Tai-Chi Hydrotherapy
Pain relief
Precautions – The “Don’ts”
• Avoid trunk flexion – no dynamic abdominal exercises
• Avoid lifting more than moderate weight
• Avoid twisting trunk
• Avoid touching toes or low bending from waist
• Avoid high / medium impact loading activities
Key groups practice nurses may see
School students especially early pubertal
Peri / post menopausal women Pregnant and post-natal women
breastfeeding mothers Teenage pregnancies
Women with 2 pregnancies close together
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