Did you know that your bones are made up of living tissue which is in a constant state of turnover throughout life? One of the most common health challenges that women face as they age is a loss in bone density (diagnosed as osteoporosis if the loss is significant or osteopenia if the bone density loss is less severe). Some of the main contributors to osteoporosis include an inadequate calcium intake and a lack of mechanical forces applied to the bone. As a result, inactivity is a major risk factor for osteoporosis.  

The good news however is that activity can actually help people improve their bone density. The most robust evidence for preventing loss of bone density is to participate in high impact activities such as jumping, aerobics and running, as well as progressive muscle training.  Resistance training should be heavy, at roughly 80% of max effort, a minimum of twice a week. 10-50 impacts (during jumping or running), 3 times a week,  can stimulate bone growth in pre-menopausal women.   

Because peak bone mass is reached in our late teens/early twenties these types of exercises are best if started early in life and done regularly as you age. However, it is important to remember that you can begin exercising at any age and still reap great benefits.  

HERE ARE SOME TIPS:

• Keep your muscles strong and flexible.  

• Maintain a regular physical fitness regimen. Staying active can help to prevent injuries.  

• Changing the type of exercise that you do is also important to maintain healthy bones.  Try holding light weights or water bottles as you walk/jog to help load bone.  Changing the speed and direction of an exercise can also help.  

• Keep at it. Bone density can take well over 24 weeks to see measurable improvements   

If you have osteoporosis, are at high risk for a fall or fracture, or have a medical condition affecting your ability to exercise, do not begin an exercise program without first consulting your physician and chartered physiotherapist  

To find a chartered physiotherapist near you visit www.iscp.ie/find-a-physio. A Chartered Physiotherapist is a university graduate with hospital-based training who has comprehensive knowledge of how the body works, along with specialist training in the diagnosis and treatment of muscle and joint pain. When you choose a physiotherapist, you’ll enjoy the peace of mind of knowing that they are a part of Ireland’s only professional body within its field. For more information visit www.iscp.ie