Why exercise is crucial for individuals with bone health concerns
Participating in exercise and physical activity are critical pieces of a healthy aging experience. In this section on the benefits of exercise for bone health, you will learn why exercise is crucial for individuals with osteopenia or osteoporosis, how much exercise you should be doing, and what types of exercises are best for bone health.
Why exercise is crucial for individuals with bone health concerns
The primary adverse event for individuals with a diagnosis of osteoporosis or osteopenia is fracture. The number one cause of fractures in individuals with reduced bone density is falls. In fact, over 95% of hip fractures are caused by falls. Your team of bone health professionals has likely given you strategies related to medications, diet, or smoking cessation, to help keep your bones strong and reduce your risk for fracture. Exercise is also a primary strategy to keep bones strong, reduce your risk for falls, and therefore reduce your risk of fracture. More than just reducing fracture and fall risk, engaging in regular physical activity and exercise while limiting sedentary time is a crucial component to maintaining independence and doing things that add value to your life as you age.
The Centers for Disease Control and Prevention (CDC), the World Health Organization (WHO), Department of Health and Human Services (HHS), American College of Sports Medicine (ACSM), American Geriatrics Society (AGS), and the American Heart Association (AHA) all recommend older adults participate in 150 minutes of moderate intensity aerobic activity OR 75 minutes of vigorous aerobic activity per week in addition to at least two days of strength/resistance training plus balance activities. An additional physical activity or exercise that’s important for individuals with bone health concerns is impact exercise. By moving regularly you can reduce your risk of experiencing a fall or fracture, while also reducing your risk for coronary artery disease, stroke, type 2 diabetes, obesity, hypertension, and certain cancers.
