Transcript Document

EXERCISE AND BONE
HEALTH
Tracy O’Mahony (MISCP)
Senior Physiotherapist
3/10/2015
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
Key messages for exercise
and bone health
 Moderate weight bearing
exercise protects the bone
 Too little (inactivity) or
excessive loading results in
bone loss
Effective exercises for
maintaining bone health
• Stair climbing
• Aerobics
• Skipping
Jumping
• Dancing
• Jogging
Sprinting
• Any bone loading activity
Ineffective exercises for bone
health
o Flat road cycling
o Swimming
o Walking at a regular pace
o trampolining
BUT
Not all effective exercises are
appropriate exercises
Each person must be individually
assessed
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
Aims of physiotherapy
 Prevent / Reduce falls
 Personal empowerment
 Improve balance / co-ordination
 Improve psychological wellbeing
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
Exercise programmes for
osteoporosis
 Low impact
 Stair climbing
 Tai Chi
 Aqua-aerobics
 Modified pilates
 Strength training (short levers)
Exercise programmes for
mild / moderate osteopenia
 High impact if pre-menopausal
 Skipping, jogging, walk / jog
 Medium impact if postmenopausal
 Stair climbing, step aerobics,
 Brisk / power walking
 Resisted gluteal / quads
Exercise for marked
osteopenia
 Low / medium impact
 Stair climbing
 Brisk walking
 Strength training (short levers)
 Aqua-aerobics
 Tai-Chi
 Hydrotherapy
 Pain relief
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
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