exercise and bone health tracy o’mahony (miscp) senior physiotherapist 3/10/2015
TRANSCRIPT
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EXERCISE AND BONE HEALTH
Tracy O’Mahony (MISCP)
Senior Physiotherapist
3/10/2015
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Key messages for exercise and bone health
Exercise needs to be unusually loading i.e. something the bone is
not used to doing all the time
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Key messages for exercise and bone health
Moderate weight bearing exercise protects the bone
Too little (inactivity) or excessive loading results in
bone loss
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Effective exercises for maintaining bone health
• Stair climbing
• Aerobics
• Skipping Jumping
• Dancing
• Jogging Sprinting
• Any bone loading activity
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Ineffective exercises for bone health
o Flat road cyclingo Swimming
o Walking at a regular paceo trampolining
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BUT
Not all effective exercises are appropriate exercises
Each person must be individually assessed
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Aims of physiotherapy in osteoporosis and osteopenia
Maintain / increase BMD Education to improve
knowledge Minimise early bone loss post
menopause Maintain / improve muscle
strength Prevent fractures Improve posture
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Aims of physiotherapy
Prevent / Reduce falls Personal empowerment
Improve balance / co-ordination Improve psychological well-
being
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How? Design individual exercise
programme Balance training
Posture correction Ergonomic advice / lifting
technique Pain management (incl
acupuncture /TENS) address other conditions e.g.
pelvic floor insufficiency or weight-bearing joint OA
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Exercise programmes for osteoporosis
Low impact Stair climbing
Tai Chi Aqua-aerobics Modified pilates
Strength training (short levers)
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Exercise programmes for mild / moderate osteopenia
High impact if pre-menopausal Skipping, jogging, walk / jog
Medium impact if post-menopausal
Stair climbing, step aerobics, Brisk / power walking
Resisted gluteal / quads
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Exercise for marked osteopenia
Low / medium impact Stair climbing Brisk walking
Strength training (short levers) Aqua-aerobics
Tai-Chi Hydrotherapy
Pain relief
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Precautions – The “Don’ts”
• Avoid trunk flexion – no dynamic abdominal exercises
• Avoid lifting more than moderate weight
• Avoid twisting trunk
• Avoid touching toes or low bending from waist
• Avoid high / medium impact loading activities
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Key groups practice nurses may see
School students especially early pubertal
Peri / post menopausal women Pregnant and post-natal women
breastfeeding mothers Teenage pregnancies
Women with 2 pregnancies close together
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