Bone & Balance – Exercise for Osteoporosis, Osteopenia & Osteoarthritis

Bone Health - Why It Matters

Osteoporosis | Osteopenia | Osteoarthritis

Healthy bones are essential to having a healthy lifespan. Healthy and strong bones allow you to move freely, stay independent, and avoid fracture or constant joint pain. From the age of 40, bone mass naturally declines for all of us.

In women the fall accelerates after menopause, while men also lose density more gradually.

At our gym and clinic we focus on three common but clinically distinct bone health concerns with each condition requiring a different approach to exercise and care needed.

Osteopenia: Is classified as mild loss of bone mineral density (BMD). The typical age and risk factors we see from the research is 40 to 60 year olds who live a rather sedentary lifestyle.

Osteoporosis: Is when there is a marked reduction in BMD a higher risk of fracture and micro-architectural strength. The typical age and risk factors are people who are 50 yrs+, post-menopause, chronic steroid use or have a family history of Osteoporosis

Osteoarthritis (OA): Is the degeneration of articular cartilage and sub-chondral bone, causing pain, stiffness, reduced function. Ageing, previous injury and obesity are common risk factors for someone who is diagnosed with Osteoarthritis

Bone Health - What Can You Do

Current national and international guidelines agree that structured exercise is the best and first-line, evidence-based intervention for all three conditions. Exercise Physiologists are the experts in bone health and exercise and recommend incorporating these three pillars to help treat your condition.

• Weight-bearing activities - brisk walking, stair climbing, low-level jumps stimulate bone cell activity.
• Progressive Resistance Training (PRT) - lifting progressively heavier loads (free weights, machines, bands) increases BMD and strengthens muscles that protect joints.
• Balance & functional conditioning - Pilates, single-leg balance exercises and core stability reduce falls and improves mobility which is  critical in OA and fracture prevention.

Our university-qualified Exercise Physiologists assess your medical history, DEXA or X-ray results, and joint status, then prescribe a suitable exercise program.

Strength training at MVFit is beneficial for clients who want to improve their bone health as it:

• Can be low impact and can be completed with slow movements
• All appointments and sessions are supervised by an Exercise Physiologist
• Improves BMD and prevents fractures
• Will slow the rate of bone loss and maintain joint function
• Maintain your independence for long term
• Healthier posture and spinal protection

Need More Information? Call our clinic (03)9996-0790 or view further web resources below.

Learn more specifically about Osteopenia & Exercise at MVFit

Learn more specifically about Osteoporosis & Exercise at MVFit

Learn more specifically about Osteoarthritis & Exercise at MVFit