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Your bone mineral density.
Based on the 4.74 million Australians with poor bone health, 22% have osteoporosis and 78% have osteopenia. By 2022, it is estimated there will be 6.2 million Australian's over the age of 50 with osteoporosis or osteopenia. That is a 31% increase from 2012.
Our bones are constantly changing and often in later life, our bones can become brittle and weak which we term osteopenia and osteoporosis (osteo = bones / porosis = porous or weak).
Osteoporosis prevalence increases as we age and affects more females than males due to menopause.
What are some of the risk factors?
Lifestyle factors:
Premature menopause
Low physical activity or immobility
Low body weight
Low muscle mass and strength
Poor balance
Protein or calcium undernutrition
Smoking
Alcohol >2 standard drinks/day
Vitamin D insufficiency
Other Diseases:
Autoimmune Disorders
Digestive and GI Disorders
Eating Disorders
Cancer
Medications:
Steroids — when used for more than 3 months
Anti-androgen therapy
Aromatase inhibitors
Ahyroid hormone replacement therapy
Antidepressant medications
Proton pump inhibitors (PPIs)
Thiazolidinedione (TZD)
Antipsychotic medications
Anti-epileptic medications
Having poor bone health can lead to an array of health concerns including loss of height as well as increased risk of bone fracture. If you are at risk of poor bone health your GP will likely send you for bone test. If you are diagnosed with osteopenia or it is time to make a few lifestyle changes to prevent it progressing.
How?
Though exercise of course!
When we move, whether it be walking, stepping, jumping, lunging we are placing reaction forces upon our bones. In response, our body sends calcium and minerals to our bones
which strengthens them (this is why our calcium needs increase as we age).
The greater the reaction forces placed on our bones, the greater the positive adaption in response. In addition, exercise will also improve your muscle strength and balance, both of which play an important role in keep you on your feet and reducing your risk of falls!
Current best practice advice for exercise is: Individuals over 50 years of age without osteoporosis
Participate regularly in progressive resistance training and balance training exercises.
Resistance exercise should be regular (2–3 days per week), moderate–vigorous, progressive and varied to influence BMD and reduce fall and fracture risk.
Individuals with Osteoporosis
Prescribe high-intensity progressive resistance and balance training to prevent further bone loss and/or improve BMD, improve function, treat sarcopenia, and decrease fall and fracture risk.
Speak to the team at BCEP who will work with you to design a suitable and safe exercise program to help keep your bones strong.
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