Those suffering from osteoporosis should not fear physical exercise: on the contrary, even an intense activity, as long as it is adequate to your conditions, can only do well.
The invitation comes from the Royal Osteoporosis Society which has recently released new guidelines on physical activity for bone health. A document that arises from the revision of what has already been published on the subject, integrated with the opinion of experts. Everyone agrees that the benefits of constant and frequent training certainly outweigh the possible risks, considering that there are now 137 million women and 21 million men in the world at high risk of osteoporosis fractures, with all the health problems and that this entails, and that the percentage is destined to double in the next 40 years.
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What exercises are recommended
Among the recommended activities are resistance and impact exercises to strengthen bones and exercises to improve balance and reduce falls as well as extension exercises to improve posture and counteract the problems created by vertebral fractures. The scheme proposed by the article appeared in the British Journal of Sport Medicine it ranges from classic gymnastics to decidedly animated activities such as dance or zumba, without forgetting jogging – or brisk walking for the less trained – gardening or other movement activities. Obviously there are specific recommendations – for example, it is suggested to avoid excessive spinal torsion – but even those who have suffered fractures should exercise by choosing a low-impact workout or walking to improve mobility and quality of life by alleviating the symptoms of malaise.
“These are recommendations that can be shared, even if we are talking about a culture in which there is the habit of training and exercising. With us the most important, and difficult thing, is to convince people that physical activity is fundamental, it is part of the therapy such as medications and diet, “he explains Gianluca Galimberti, head of orthopedic rehabilitation at the Humanitas Clinical Institute. The problem is that osteoporosis is a subtle disease, “when the symptoms appear it is already too late”, explains Galimberti.
The importance of early risk assessment
“Often the diagnosis comes when you fall and fracture yourself, but it also happens that you find old fractures or vertebral collapses that were not diagnosed.” And the problem is destined to worsen, given the progressive aging of the population: “For this”, the specialist emphasizes, “it would be important to promptly follow up patients who are at risk – for example due to familiarity or premature menopause – and possibly do a MOC to assess the situation “.
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Physical activity also useful as prevention
In any case, physical activity remains an important tool, for prevention and more: “The risk is that after a fracture or with a diagnosis of osteoporosis, patients tend to stay still more and more, worsening the situation”, underlines Galimberti. “Let’s not forget that it is essential to train and control your posture to prevent the risk of falls, not to mention that physical activity, especially for the elderly, is an important factor in socialization”.
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The important thing is to be followed by a physiatrist to set up a program suitable for the age and physical conditions of the person concerned, “but in reality there are no particular contraindications”, continues the specialist “you can also tackle an intense activity such as exercises of force with maximal loads to improve bone density “. But also balance exercises, in addition to stretching exercises, postural training and ventilation, “which are also useful in the event of vertebral fractures or sagging to improve respiratory capacity and reduce symptoms”.
You can choose from a wide range of activities that also includes yoga, pilates and tai chi chuan: “Any type of training that involves a slow movement in space can be useful”, recalls Galimberti “even martial arts, if practiced taking into account physical limits of the subject, are good because they combine strength exercises, stretching, breathing and balance training, as well as promoting sociability and representing an attractive alternative to traditional gymnastics “.
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Obviously there are also other factors to take into account, “such as the widespread consumption of anxiolytics which can compromise balance, but also an appropriate assessment of the home environment or the use of suitable shoes”, concludes the physiatrist, “but the problem is that we do not have a culture of fitness, while physical exercise is a fundamental therapeutic aid for the prevention and treatment of many pathologies “.
Get moving: it’s better and more than a medicine
