The Power of Exercise for Osteoporosis: Unveiling the Scientific Benefits

Osteoporosis, a condition characterised by decreased bone density and increased fragility, poses a significant health concern, especially among older adults. While pharmaceutical interventions are available, there's a growing body of evidence highlighting the pivotal role exercise plays in mitigating and even preventing osteoporosis. In this comprehensive blog post, we explore the scientific underpinnings of how exercise positively impacts bone health, supported by recent studies.

Understanding Exercise-Induced Bone Formation

The introduction of exercise triggers the release of osteogenic cells, indicating exercise-induced bone formation. Weight-bearing exercises, in particular, lead to increased bone formation markers, fostering the thickening of trabecular and cortical bone. This mechanical load enhances bone density and strength, emphasising the importance of high mechanical stress in stimulating bone mass (1).

Types of Exercise Interventions

Several studies have demonstrated the effectiveness of different exercise interventions on bone mineral density (BMD). Progressive resistance training for the lower limbs emerges as the most impactful, specifically for the neck of the femur (1). Moreover, high-intensity training has shown superiority over lower-intensity counterparts in addressing BMD (8).

Enhancing Quality of Life through Exercise

Exercise interventions introduced to individuals older than 60 have been shown to increase the overall quality of life, providing a sense of stability during walking (7). Strengthening trunk stabiliser muscles correlates with bone density, further emphasising the multifaceted benefits of exercise (2).

Balancing Act: Fall Prevention and Exercise

Exercise, especially balance and stability exercises, significantly reduces the risk of injurious falls and fractures (3). A comprehensive exercise regimen that includes endurance training, strength training, and balance exercises contributes to increased bone mass and reduced fracture risk (2,3).

Fracture Incidence and Exercise

Contrary to common fears, engaging in physical activity and exercise has been associated with a lower overall fracture incidence. One study found that individuals in control groups had a 9.6% fracture incidence compared to the 5.8% incidence in those engaging in regular physical activity (6).

Building the Optimal Exercise Routine

To reap the benefits, a well-rounded exercise regime should include 2-3 progressive strength training sessions, 1-2 sessions of yoga or Pilates, regular walks, and a mandatory rest day. The overarching goal is to maintain consistency for at least 3-18 months, ensuring a continuous positive impact on bone health.

Scientific Effects of Exercise

The scientific evidence supporting the positive effects of exercise on bone health is extensive. From increased muscle mass and decreased fat mass to improved stability, balance, and bone mineral density, exercise offers a holistic approach to osteoporosis prevention and management.

Conclusion

Exercise emerges as a powerful tool in the fight against osteoporosis, providing a multitude of physical and mental health benefits. By incorporating scientific findings into our understanding, we can foster a proactive approach to bone health, empowering individuals to embrace movement as a key component of a healthy lifestyle.

Sources

1. Benedetti, M.G. et al. (2018) ‘The effectiveness of physical exercise on bone density in osteoporotic patients’, BioMed Research International, 2018, pp. 1–10. doi:10.1155/2018/4840531.

2. Chilibeck, P.D., Sale, D.G. and Webber, C.E. (1995) ‘Exercise and Bone Mineral Density’, Sports Med. 19 (2) 1995, pp. 103–122.

3. Daly, R. M., Dalla Via, J., Duckham, R. L., Fraser, S. F., & Helge, E. W. (2019). Exercise for the prevention of osteoporosis in Postmenopausal women: An evidence-based guide to the optimal prescription. Brazilian Journal of Physical Therapy, 23(2), 170–180. https://doi.org/10.1016/j.bjpt.2018.11.011

4. Fernández-Rodríguez, R. et al. (2021) ‘Effectiveness of pilates and yoga to improve bone density in adult women: A systematic review and meta-analysis’, PLOS ONE, 16(5). doi:10.1371/journal.pone.0251391.

5. Kanis, J.A. et al. (2018) ‘European guidance for the diagnosis and management of osteoporosis in Postmenopausal women’, Osteoporosis International, 30(1), pp. 3–44. doi:10.1007/s00198-018-4704-5.

6. Kunutsor SK, Leyland S, Skelton DA, James L, Cox M, Gibbons N, Whitney J, Clark EM. Adverse events and safety issues associated with physical activity and exercise for adults with osteoporosis and osteopenia: A systematic review of observational studies and an updated review of interventional studies. J Frailty Sarcopenia Falls. 2018 Dec 1;3(4):155-178. doi: 10.22540/JFSF-03-155. PMID: 32300705; PMCID: PMC7155356.

7. Rodrigues, I.B. et al. (2022) ‘Encouraging older adults with pre-frailty and frailty to “MoveStrong”: An analysis of secondary outcomes for a pilot randomized controlled trial’, Health Promotion and Chronic Disease Prevention in Canada, 42(6), pp. 238–251. doi:10.24095/hpcdp.42.6.02.

8. Shojaa, M. et al. (2020a) ‘Effects of dynamic resistance exercise on bone mineral density in postmenopausal women: A systematic review and meta-analysis with special emphasis on exercise parameters’, Osteoporosis International, 31(8), pp. 1427–1444. doi:10.1007/s00198-020-05441-w.