Women Battling Osteoporosis

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Osteoporosis is a disease of the skeleton characterized by low bone mineral density and deterioration of bone tissue resulting in increased risk of fragility fractures.2 The most common conditions associated with osteoporosis are back pain, limitation on physical functioning, and psychosocial impairment as well as reduced quality of life.1  Fear of falling is common in people with osteoporosis. Many times this enduring concern about falling leads to an avoidance of activities even though the individual remains capable of performing them.2  This fear may lead to reduced independence by associating oneself with external support such as a cane, walker, or wheelchair. This psychological dependence on external supports will often times create a tangible physical dependence as the body grows weaker from prolonged inactivity. Without regular exercise, individuals with Osteoporosis increase the risk of injury they are trying to prevent.

Exercise affects mobility, balance, and quality of life; it will aid in building better bones by strengthening the muscles that support the skeletal system. The body must be kept moving because once you  lose muscle and range of motion it takes twice as long to recover. Steps can be taken at home to help reduce muscle weakness and gain independence back. If falling is a fear remember to keep all exercises supervised if not there is an increased fracture risk. Start by utilizing exercises that mimic activities of daily living such as walking, stair climbing, practicing getting down and up off the floor and improving posture. Below are bulletins to help involve balance, aerobic, posture and strength training to daily exercise regime.

• Aerobic training is prescribed for 10 to 30 minutes daily; duration is progressively increased.3
• Strength training will begin with 2 sets of  8 to 10  repetitions at 10-RM resistance for each exercise.3
• For lower and upper body extremity strengthening and posture training, participants will use body weight, the floor or wall, or light weight. 3
• For posture exercises hold each position for 3 seconds and repeat 3 times.3
• For balance training, the difficulty will be individually tailored.3

When the muscles surrounding weak bones are stronger is protects the skeletal system intern improving quality of life. Practice improving balance and posture with exercise throughout your lifespan.  Fear of falling must not be overlooked in the context of rehabilitation and fall prevention for this population.2

References

1Bergland, A., Thorsen, H., & Kåresen, R. (2010). Effect of exercise on mobility, balance, and health-related quality of life in osteoporotic women with a history of vertebral fracture: A randomized, controlled trial. Osteoporosis International Osteoporos Int, 1863-1871. doi:10.1007/s00198-010-1435-7

2Giangregorio, L., Thabane, L., Adachi, J., Ashe, M., Bleakney, R., Braun, E., . . . Papaioannou, A. (2014). Build Better Bones With Exercise: Protocol for a Feasibility Study of a Multicenter Randomized Controlled Trial of 12 Months of Home Exercise in Women With a Vertebral Fracture. Physical Therapy, 94(9), 1337-1352. Retrieved October 7, 2015, from EBSCOhost.

3Olsen, C., & Bergland, A. (2014). The effect of exercise and education on fear of falling in elderly women with osteoporosis and a history of vertebral fracture: Results of a randomized controlled trial. Osteoporosis International Osteoporos Int, 2017-2025. doi:10.1007/s00198-014-2724-3