Quelles sont les activités les plus efficaces pour limiter l’ostéoporose ?

Presse Santé

What is osteoporosis?

The term “osteoporosis” translates to “porous bone.” Designates a condition that causes weakening of the bones. The risk of sudden and unexpected fractures is higher in people with osteoporosis. Osteoporosis involves loss of bone mass and strength.

The disease often manifests itself without any symptoms or pain, and is usually detected when weakened bones cause painful fractures. The most common fractures affect the hips, wrists, and vertebrae.

What causes osteoporosis?

Scientists have understood how osteoporosis develops, without determining the exact causes. Bones are made up of living tissue that is constantly growing. The inner part of healthy bone looks like a sponge, called trabecular bone. An outer layer of dense bone covers cancellous bone called cortical bone.

When osteoporosis sets in, the “holes” in the “sponge” grow larger and more numerous, weakening the inner part of the bone. Bones support the body and provide protection for vital organs. They also serve as a reservoir of calcium and other minerals. When the body requires calcium, it breaks down and rebuilds bones. This phenomenon, called bone remodeling, provides the body with the necessary calcium while maintaining bone strength.

In principle, bone formation is greater than bone loss until about age 30. From the age of 35, bone deterioration occurs at a faster rate than bone formation, with bone loss progressing. In case of osteoporosis, the loss of bone mass is faster.

The importance of physical activity for people with osteoporosis.

A sedentary lifestyle, poor posture, poor balance, and weak muscles increase the risk of fractures. A person with osteoporosis can improve their health through exercise in several ways, including:

  • Reduced bone loss
  • Preservation of remaining bone tissue
  • Improving physical condition
  • Improved muscle strength
  • Develop a sense of balance.
  • Reduce the risk of bone fractures from falls
  • pain reduction
  • Improved mood and vitality.

Recommended exercises for people with osteoporosis.

The recommended exercises for people with osteoporosis are:

  • Weight-bearing aerobic exercise, such as dancing
  • Resistance training with free weights such as dumbbells, resistance bands, body weights, or weight machines
  • Exercises to improve posture, balance, and body strength, such as tai chi.

Ideally, weekly physical activity should include some element of these three groups.

Swimming and aquatic exercises for people with osteoporosis.

Swimming and exercises in water (such as aqua aerobics or hydrotherapy) are not weight-bearing exercises because the buoyancy of water opposes the effects of gravity. However, exercising in the water can improve your cardiovascular fitness and muscle strength.

People with severe osteoporosis or kyphosis (curvature of the upper back) who are at high risk for bone fractures may agree that swimming or exercising in water is their favorite activity.

Walking for people with osteoporosis.

Although walking is a weight-bearing exercise, it does not greatly improve bone health, muscle strength, fitness, or balance. Unless it’s done at a high intensity, such as at a faster pace, for long periods of time (such as hiking), or on difficult terrain, such as hills. However, for inactive people, walking can be a safe way to start physical activity.

Exercises to avoid for people with osteoporosis.

A person with osteoporosis has weakened bones that are prone to fracture. You should avoid activities that:

  • It involves forward bending of the spine, like the sit-ups.
  • Increase the risk of falling.
  • It requires sudden and powerful movements unless gradually introduced as part of a progressive program.
  • It requires a powerful twisting motion, like a golf swing, unless the person is used to such motions.

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* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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