Osteoporosis is a condition where bones lose their strength – decreasing bone mass and becoming more brittle, which increases the risk of fracture. It often develops gradually over time, and it’s sometimes referred to as a “silent disease” because it may not cause symptoms until a fracture occurs—usually in the hip – which is most common for women, the spine or wrist.
Who Does Osteoporosis Affect?
While anyone can get osteoporosis, it’s most common in:
- Women over 50, especially after menopause due to lower estrogen levels.
- Older adults, as bone density naturally decreases with age.
- People with a family history of the condition.
- Those with low calcium or vitamin D levels, inactive lifestyles, or certain medical conditions or medications that affect bone health.
The Role of Resistance Training
In order to increase bone mass, it requires to be loaded exercises – weights. With osteoporosis, exercise bands, swimming, walking or light weights will not be sufficient enough loads. Weighted exercises are needed as it:
- Stimulates bone growth by putting healthy stress on the bones.
- Improves muscle strength, which supports the skeleton.
- Helps with balance and coordination, lowering the risk of falls and fractures.
How Physiotherapy Helps
As proper technique and proper load management is needed, physiotherapy can assist with:
- Improving posture and balance to reduce the risk of falls.
- Teaching safe movement techniques for daily activities e.g. lifting techniques
- Creating a resistance based exercise plan to strengthen muscles and protect bones.
- Physio-led ONERO exercise classes
Sydney Women’s Physiotherapy has now introduced the ONERO program, an “evidence-based exercise program designed specifically for individuals with osteoporosis and osteopenia, aiming to improve bone density, muscle strength, and balance while reducing the risk of fractures”. The classes are tailored to the individual and require completing the program twice a week for optimal results.
For more information or if interested in the ONERO program, please do not hesitate to contact us on (02) 8883 5360 or email at info@sydneywomensphysiotherapy.com.au
Jasmine