Osteoporosis disease is characterized by bone tissue deterioration low bone mass and the disruption of the microarchitecture of the bone, thus compromising bone strength and increasing the risk of fractures. Osteoporosis is a human bone disease and common among older people and women. It affects many people from all races and both sexes. A person may not realize that they have the disease until a minor or major accident cause the osteoporotic bones to break.
Bone breaks occur in the spinal vertebrae, hips, and wrists of people with osteoporosis. Curvature and change of position of the spine is a result of a bone break in the spinal vertebrae. Despite osteoporosis denoting skeletal fragility, the fractures caused by the disease are a result of increased fall rate and skeletal weakness. Therefore, osteoporotic fractures are derived from the load on the bone and reduced bone strength at any given time, where the fracture occurs when the weight exceeds the bone strength. The majority of the wrist and hip fractures occur due to falling. Thus, the factors impacting fall risk and bone strength are crucial for the prevention of fractures.
Currently, there is no direct procedure for measuring bone strength noninvasively. Therefore, noninvasive technology is to identify persons with osteoporosis by measuring bone strength surrogates. Osteoporosis diagnosis involves the measurement of (BMD) bone mineral density by using Dual Energy X-ray Absorptiometry (DXA). BMD shows the bone amount per unit area, and many clinical settings use it as bone strength surrogate.
People with osteoporosis are advised to undertake activities such as flexibility, balance, and stability exercises. Furthermore, they should engage in weight-bearing aerobic and strength training activities. However, persons with osteoporosis are advised to seek a physical therapist or doctor’s advice before undertaking any of these exercises due to varying risk of fracture and degree of osteoporosis. Although osteoporosis prevention is crucial, once an individual is diagnosed with osteoporosis disease, treatment is sought to prevent initial and subsequent fractures. Management strategies involve lifestyle modifications and pharmacological therapy.
The following is an 8-week program plan for persons with osteoporosis that can be used at home. It incorporates strength training, weight-bearing aerobic, and flexibility exercises.
Strength training
Exercise such as bridge, chair stand, and hip extension can help strengthen the muscles used for keeping one upright and balanced.
- To perform hip extension, hold a chair or table for balance, then slowly raise the left leg and make it straight behind you. The leg should be lifted to the extreme high one can achieve then lower the leg and repeat it with the right leg.
- Bridge involves lying on one’s back with the feet flat on the floor, and the knees bent. Then one should put their hands next to the hips with the palms touching the floor. Lastly, the buttocks should be lifted while ensuring the back is straight.
- To perform a chair stand, bend the knees while sitting on a chair against a firm surface and keep the feet flat on the floor. Cross the arms and place the hands on the shoulders. Then stand up slowly, while ensuring the shoulders and back are straight, using the legs instead of hands. Lastly, slowly sit back on the chair. Aim to repeat all the exercises at least eight times.
Weight-bearing aerobic, stability and balance exercises
Weight-bearing exercises involve carrying out aerobic activities on one’s feet while the bones support the body weight. They include low-impact aerobics, dancing, gardening, walking, and stair training. These exercises work directly on the bones in the hips, legs, and lower spine to reduce the loss of minerals. It is crucial to prevent people with osteoporosis from falling. Therefore, balance and stability exercises play a vital role in ensuring that there is good muscle coordination to keep one stable and reduce the likelihood of falling. Tasks such as movement-based activities like tai chi or standing on one leg can improve balance and stability. Wall press, sit to stand, and step-ups exercise will be used for the exercise plan.
- Sit to stand involves controlled standing up and sitting down. The chair can be helpful for support if one feels unsteady. Then stand on one leg for one minute then change to the other leg.
- Wall press exercise involves standing facing a wall. Then, hands are placed on the wall about the width and height of the shoulders. Next, keep the hips and back straight, lean the body towards the wall, and bend the elbows. Hold for a minute, then push the body away from the wall. Move a foot away from the initial position then repeat the process above. The feet should be flat while performing this exercise.
- Step-ups exercises require one to step up and down on a stair step with one leg. Repeat with the other leg. The wall or rail can be used for support. All the activities should be carried out at least eight times.
Flexibility exercises
Flexibility activities involve the movement of joints through entire body motion to ensure muscles continue working well. Muscles should be warmed up before performing stretches. Stretches should be done slowly and gently, and stretches that cause one to bend at the waist or flex the spine should be avoided. Flexibility exercises will include hamstring and quadriceps stretch.
- For quadriceps, stretch, stand, and use a worktop as support. Hold the back of the shoe or bottom of trousers, then bring the heel gently towards your buttocks and ensure the knees are close together. Hold for 20 seconds then repeat with the other leg.
- Hamstring stretch involves straightening the knee of one leg while sitting towards a chair. Place right foot flat while resting the left heel on the floor. Then bend the hip forward will ensuring the spine is straight until a stretch is felt at the back of the thigh. Keep the chest and head up while facing forward. Hold for 20 seconds, then repeat with the right leg.
The high-impact exercises and twisting and bending activities should be avoided. Exercises such as running, jumping, and jogging can lead to fractures in bones, which are weak. Moreover, avoid rapid and jerky movements and choose controlled and slow movement activities. Furthermore, exercises that cause forward bend of waist and waist twist such as doing sit-ups or touching toes can increase the risk of getting compression fractures for persons with osteoporosis. They include playing tennis and golf.
In conclusion, a sedentary lifestyle, poor balance, weak muscles, and poor posture can increase the risk of fractures. Therefore, daily exercise can help improve the health of persons with osteoporosis by reducing bone loss and conserving the bone tissue. Furthermore, it leads to an increase in mobility and a better sense of coordination and balance.