World Osteoporosis Day
Today is World Osteoporosis Day and it’s important we (as health professionals) spread the word about good bone health. Some interesting facts about osteoporosis in Australia:
- 4.74 million Australians over 50 have osteoporosis or poor bone health.
- There is 1 fracture every 3.6 minutes in Australia (2013). By 2022 there will be 1 fracture every 2.9 minutes.
- 144,000 fractures occurred due to osteoporosis or osteopenia in 2013.
- Over the next 10 years, the total cost of osteoporosis and associated fractures is estimated to be $33.6 billion.
These facts are astounding but the good news is there is something you can do to prevent poor bone health right now. As physios we are all about prevention and good health so it comes as no surprise that exercise is key to good bone density.
Types of exercises
The main types of exercise recommended for bone health include:
- Weight-bearing aerobic exercise (lower limbs bear weight which places stress on bones).
- Progressive resistance training (lifting weights that become more challenging over time).
- High velocity resistance training (lifting weights quickly and then lowering slowly).
- Moderate to high impact exercise (eg: jumping, skipping, dancing,
- basketball, tennis).
- Balance and mobility exercise (eg: standing on one leg with the eyes closed, heel-to-toe walking).
Along with exercise a healthy diet rich in Calcium and a good does of sunshine will have your bones smiling.