Women, Osteoporosis & Exercise

During earlier days we see our grand parents and even parents with a dowagers hump or loss of height as they get older. We keep thinking that this is “old disease” or maybe from hard work or sitting whole night carrying the baby. Have you ever thought what the cause might be? Well, It is Osteoporosis, known as bone degeneration or loss of bone mass, a disease related with ageing which affects women more than men. Osteoporosis refers to a condition characterized by a decrease in bone mass and density, producing bone porosity and fragility which increases fracture and minor trauma.

Approximately 200 million women worldwide suffer from osteoporosis, In fact bone loss in women can start as early as 25 years, and bone development is dependent upon hormones which is oestrogen in women and testosterone in men. Therefore, women are more prone to this disease as lots of women have oestrogen deficiency which leads to low bone strength, early menopause and absence or cessation of periods. Other risk factors include family history of hip fracture, previous history of hip, spine or wrist fracture, poor diet low in calcium, lack of exercise. For women, when both ovaries are removed and low levels of male hormones in men. Since the hormone, oestrogen and testosterone play a major role in bone density we also need to ensure that we take relevant nutrients; minerals like calcium, magnesium, phosphorous and Vitamin D.

Therefore it is very important, specially for women to stay in an active lifestyle and get involved in regular weight bearing exercises and resistance training programs which has been shown to help maintain and build up bone mass. The stronger your bone, muscles, the better balance and agility which leads to prevention of falls and fractures.
Below is an exercise guideline which will give an idea on how to continue your exercise programe.

AEROBIC & RESISTANCE TRAINING RECOMMENDATIONS
Warm up – 10-15 mins
Exercise Frequency -3-5 times/week
Intensity – RPE 4-5
Time 20 – 30mins
CV – aerobic physical activity mostly weight bearing
Resistance – 8-10 exercises, 1-2 sets, 15-20 reps (compound movements)

Include weight bearing exercises (eg: walking, jogging) & resistance training in your workout program; to maintain bone strength, to improve balance and co-ordination & flexibility and to strengthen muscles specially around the high risk fracture sites (wrist, hip & spine).