Osteoporosis
Osteoporosis affects approximately 25 million Americans (National Osteoporosis Foundation, 1991). It is a condition of the skeleton where the amount of bone mass (also referred to as bone density) is reduced, causing bones to become fragile and more likely to fracture. Fractures usually occur in the spine, hip, and wrist; however, fractures of the ribs, upper arm, and pelvis are not uncommon.
Osteoporosis is a preventable and treatable disease. However, there is no cure as of yet.
Risk Factors
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A small, thin frame |
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Advanced age |
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A family history of osteoporosis |
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Early menopause |
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Excessive alcohol intake |
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Excessive caffeine intake |
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Female gender |
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Hormones (particularly the female sex hormone estrogen) |
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Low calcium diet |
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Lack of exercise |
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Smoking |
(Taken from the O’Connor Bone Desitometry Center: The South Bay Osteoporosis Information Center)
Prevention
Exercise and participation in physical activity are important in the prevention and treatment of osteoporosis. Bone responds to exercise by increasing bone mass and becoming stronger. Therefore, a lack of exercise may lead to a decrease in bone mass and density.
Two important types of strengthening exercises for bones are: (a) weight-bearing and (b) resistance exercises.
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Weight-bearing exercises are activities that enable your bones and muscles to work against gravity (National Osteoporosis Foundation). Activities include |
Walking
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Resistance activities are those that improve muscle mass and strengthen bones (National Osteoporosis Foundation). Weight lifting with free weights or weight machines is an effective means of building muscular and bone strength. |
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By maintaining an active lifestyle filled with physical activity, bones will receive the necessary demands that will increase and maintain their strength. However, it is important to note that even the most vigorous exercise program, will not increase bone mass or prevent bone loss without sufficient levels of estrogen. Before beginning an exercise program, a physician should have knowledge of an individual¡¯s interests as well as their range of motion, musculoskeletal, mental, visual, and cardiovascular health (Foundation for Osteoporosis Research and Education,1998). |
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References
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National Osteoporosis Foundation: The Older Person’s Guide to Osteoporosis. Washington, DC, 1991. http://www.nof.org/osteoporosis/osteoporosis.htm |
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Foundation for Osteoporosis Research and Education: Guidelines of Care for the Primary Care Physician, 1998. http://www.FORE.org |
Links
Arthritis Foundation Osteoporosis Fact Sheet
National Osteoporosis Foundation
Foundation for Osteoporosis Research and Education
Information on this sheet contains only suggested guidelines. Each person must be considered individually, and in many cases, a physician's written consent should be obtained. Developed by Texas Woman's University Graduate Adapted Physical Education Program in cooperation with Denton ISD (French, 1997).