Osteoporosis – Things to know

What is osteoporosis?

Osteoporosis (porous bones) is the gradual loss of bone density, commonly the spinal vertebrae, hips and wrists. It affects mainly women, post menopausal, due to the changes in hormones. However, it is starting to affect women younger and younger. Some risk factors are: early menopause, heavy alcohol consumption, family history, smoking, sedentary lifestyle, high fat/high protein diet and being of European or Asian descent. Based on these facts alone, it is easy to see why an active, nutritious life is important.

How do you know if you have osteoporosis?

Osteoporosis is a silent disease and often goes unnoticed until a fracture happens. One way to detect this disease is to have a bone density test. It is actually recommended for women to have this test performed when they reach 40, with follow-up tests completed every two years afterward. 

Why is it important to know?

If you are found to have osteoporosis, there are certain movements that are more likely to put you at risk of a bone fracture. For example, forward bending or rounding your spine while sitting or standing (especially when lifting heavy objects). No twisting or rotating the spine in sitting and standing positions. Also, extra care must be used with certain poses that rotate the hips too much. 

However, there are many exercises that are good for you if you have osteoporosis, and it is best to consult with a health care professional who can advise you. It is important to learn how to move well to avoid a fall which can result in a hip fracture, severe pain and loss of the ability to move freely during the day.

Prevention is better than cure.

If you are found to have osteoporosis, there are drug treatments available. Although many carry side effects, your doctor will be able to advise the best treatment for you. Research indicates however that these treatments will slow down the rate of bone loss, but not necessarily help to rebuild lost bone. Bone responds to having a load placed upon it, so weight bearing exercise is a vital part of prevention as well as cure. Walking is one of the easiest exercises for your bones and general well being. T'ai chi, yoga, pilates and resistance training are also great ways to help your bones as well as improve posture. Please note that swimming and cycling are excellent forms of exercise, but are not considered weight bearing.

The Power Plate

Latest research has shown that acceleration training can actually improve bone density and reverse bone loss. This can be achieved by using the Power Plate, a vibrating platform that places more load on the body and therefore on the bones.  Acceleration training causes contractions and activation of muscle and tendon fibres, which create traction and compression on bones – leading to bone remodelling. So, simply put, your bones are placed under stress and therefore build up. The power plate is more effective than simply using weights for example, due to the strain that the vibration places on the body. Essentially, the strain is small but the volume is high, thus stimulating the system in the body that causes bone remodelling.  

The Power Plate has many other benefits as well. Not only for osteoporosis sufferers, but for all users! It enhances coordination and balance, increases the circulation of blood, lymph, nutrients and metabolic waste, improves blood delivery to bones, muscles, connective and other tissues, all supporting regeneration and growth of bone tissue. Acceleration training is a proven resource for maintaining bone density. Current research has shown an increase in density of 1.8% over 12 months. Lastly, using the Power Plate is fun!

Summary

To help prevent osteoporosis, it is important to start young – eat a healthy diet, avoid excess alcohol and smoking and take regular weight bearing exercise. If you have found out you are suffering from osteoporosis, please inform your trainer so they can ensure you are taken through a safe and effective workout to help you grow stronger on the inside and have a better quality of life on the outside!

If you would like to find out more about acceleration training, please contact Optimum Performance Studio. This studio offers a wide range of services including Pilates, Power Plate and Personal Training sessions. Sessions are personalized and are tailored to your needs and time constraints. Check out the website – www.opstudiohk.com or call 2868-5170.

Resources used:-

Handbook of acceleration training.
Osteoporosis the silent epidemic – Marilyn Glenville PhD
The Osteoporosis exercise book – Sherri R. Betz MD