To strengthen bones and build bone health , do a combination of muscle strengthening exercises, weight-bearing and balance exercises.
"Do a combination of recommended exercises to reap their full benefits," shares Senior Physiotherapist Phoebe Ting from the Department of Physiotherapyopens in a new tab at Sengkang General Hospitalopens in a new tab (SKH), a member of the SingHealthopens in a new tab group.
"These exercises work all the major muscle groups including the legs, hips, back, abdomen, chest, arms and shoulders," she adds.
Remember that quality of movement is also more important than quantity — doing more repetitions may not always be better.
See a physiotherapist for advice on the type of exercises to do and how to make them manageable and effective for you.
3 Exercises for building strong bones and bone health
How these exercises help:
Your muscles control and support your joints. These exercises enable your muscle tendons to pull on the bones, while the body responds by building more bone which boosts bone strength as a result. It can also help provide pain relief for osteoporosisopens in a new tab patients.
How these exercises help:
The body responds to these by increasing the density of your bones. Trunk and core strengthening such as planks are advisable to give support to the spine — a common place for osteoporotic fractures.
How these exercises help:
Improves your balance and reaction time to prevent falls and reduces the risk of fractures as a result of a fall. It is important that these are done correctly, preferably under guidance of a trained instructor who is aware of your condition.
Sit-ups (crunches) and excessive bending at the waist.
Twisting movements such as in golf.
Explosive exercises or high impact like jumping, or contact sports.
With appropriate rehabilitation, exercise training can improve strength, balance, and function when recovering from an injury.
Osteoporosis in Singapore
Osteoporosisopens in a new tab (or brittle bones) increases the risk of fractures, which can lead to longer hospitalisations, serious health problems, affects mobility and even disability.
In Singapore, hip fracture hospital admissions in 2020 have increased to 2,729 cases, compared to 1,487 in 2017. This number is projected to hit 9,000 by 2050 due to our ageing population.
Osteoporosis often progresses without symptoms or pain until a bone fracture occurs. Dr Donovan Tayopens in a new tab, Senior Consultant in Endocrinologyopens in a new tab from the Department of General Medicineopens in a new tab at SKH shares, "Up to 50% of patients with fractures didn't know they had osteoporosis prior to suffering an injury."
Post-menopausal women over the age of 65 and men above 70 are more likely to develop osteoporosis. Hence Dr Tay suggests osteoporosis screening for women above 65 and men above 70, or earlier at 50 if you are at greater risk.
"When you get an osteoporotic fracture (the medical term for an osteoporosis fracture), it can be life-changing. Your quality of life decreases and it affects your ability to do everyday things. Recovery also takes a long time; you'll be unable to work and have to worry about healthcare costs," adds Dr Colin Wangopens in a new tab, Associate Consultant from the Department of Orthopaedic Surgeryopens in a new tab at SKH.
Here are some startling facts:
Globally, 1 in 3 adults above 65 years old suffers a fall.
26% of elderly patients who broke their hip die within one year.
2 in 3 adults aged 60 and above have 'fall phobia' (after a fall), which can lead to withdrawal from physical or social activities.
Prolonged immobility and inactivity will increase social isolation and loneliness, risk of heart diseases, gradual muscle loss (sarcopeniaopens in a new tab) and rapid deconditioning which make the elderly even more prone to falling and sustaining fractures.
For spinal injuries, nerve damage may result and in worse cases, patients become permanently wheelchair-bound and need help with basic activities like eating, dressing or personal hygiene.
Even when nerve injuries do not occur, fractures can lead to permanent deformity, chronic pain and joint stiffness.
This article was adapted from Skoopopens in a new tab magazine (issue 9).
Ref: J22
Check out other articles on bone health:
Osteoporosis: What Women Need to Know About Bone Healthopens in a new tab
Arthritis: What Is It and Typesopens in a new tab
Rheumatoid Arthritis: How to Treat and Manageopens in a new tab
Falls in Elderly: Causes and How to Preventopens in a new tab
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