Exercise and Osteoporosis

Posted by: Anne

What is Osteoporosis?

Osteoporosis is a disease that affects the strength of the bones. In an individual with OP the skeletal bones have a lower density and are more porous. Consider a non-osteoporitic individual as being a Galaxy chocolate bar and an osteoporitic person as being an Aero bar! As we age, we naturally lose more bone than we replace. People with OP lose more of this than people without OP. As a result the bones are more fragile and likely to break more easily.


Who gets Osteoporosis?

Many consider OP a predominantly female or older persons condition however OP affects all age groups and both sexes. More women are affected than men due to the size of the bones and going through menopause.

What can I do to manage my osteoporosis?

OP can be prevented in most cases and is a treatable condition in the most. Early diagnosis is important for best results. A DXA scan of the spine and hip is used to diagnose OP and is recommended if you are at risk. To help manage your OP its important to eat healthy foods containing calcium and vitamin D3 and protein. Your GP can further advise on medication that is available.

Exercise  plays an important role in helping reduce your risk of osteoporosis. It is recommended by the WHO that 30 minutes weight bearing exercises a day is good for your bones and overall health. Evidence has shown that mixed loading programmes are the most effective at optimising bone health in older women. This can consist of resistance training and impact training such as jogging, jumping, walking.


At Reform Physiotherapy and Pilates our chartered physiotherapists can help design an individualised weight bearing and strengthening programme to suit your individual needs. This can be done through a home exercise programme or through Clinical Pilates.

Jenny 🙂