The ability of an exercise to have
an impact on bone depends on the specific way that stress is applied to the bone during the exercise. Exercise is also important for the size, strength and capacity of our muscles which is essential to maintain mobility. Exercise must be ongoing to have a proper benefit. Exercise goals for bone health change over time from Building maximum bone strength in childhood and adolescenceMaintaining muscle and bone strength in adulthoodReducing bone loss in older age and maintaining muscle strength to support mobility and balanceSpecific types of exercise to support bone healthWeight bearing impact loading exerciseWhat is it? Exercise done on your feet so you bear your own weight which jolts bones rapidly and firmly. Examples include: jogging, skipping, basketball, netball, tennis, dancing, impact aerobics, stair walking. Resistance trainingWhat is it? Using hand and ankle weights and gym equipment such as training with weights which progress in intensity over time. Healthy Bones Australia Exercise GuideThis guide is based on guidelines published by Exercise and Sports Science Australia and is a general guide to appropriate exercise for supporting your bone health. This can be shared with a personal trainer as required. Note – exercise should be conducted within your capacity and supervised exercise is recommended for people with diagnosed osteoporosis. View Exercise Guide Weight bearing exerciseView the exercise flyer for examples of other weight bearing exercise and other exercises. Resistance trainingView the exercise flyer for examples of other resistance training exercises and other exercises. Balance exercisesView the exercise flyer for examples of other balance exercises and other exercises. Supervised Exercise ProgramHealthy Bones Australia has aligned with an accredited exercise program called ONERO. This approach to training is based on research studies conducted in women and men with osteoporosis.Please note: exercise professionals become ONERO Accredited Practitioners by completing the ONERO Academy program and are certified to deliver ONERO training to members of the public. The ONERO Academy program is accredited by Exercise and Sport Science Australia. The ONERO Academy program was developed by Professor Belinda Beck of Griffith University. Balance exercises and preventing fallsIn older Australians balance and mobility exercises can help reduce falls which often lead to fractures. Half of all falls occur around the home and approximately a third of people over 65 fall each year. Preventing falls is important for bone health to help prevent fractures. Tips for Preventing Falls Falls are most commonly caused by
Extensive research has been conducted into the best ways to address these issues and avoid falls. Review strategies to avoid falls. Balance exercises
See General Balance Training section of Exercise Flyer What are the five weight bearing exercises?Weight-bearing exercises force you to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing.
What weight bearing exercises can I do at home?Walking and jogging are two simple ways to add weight-bearing exercise to your day. Vary your exercise routine by trying these other types of weight-bearing exercise: Stair climbing. Step aerobics.
What exercises should be avoided with osteoporosis?With low bone density or osteoporosis, you should avoid:. Rounding poses or rounded spine movements.. Spine twist or any deep twists.. Corkscrew or bicycle.. Deep hip stretches (like the pigeon pose). Warrior pose.. Overpressure from teachers.. What is the best weight bearing exercise?Weight-bearing Exercises. Dancing.. Doing high-impact aerobics.. Hiking.. Jogging/running.. Jumping Rope.. Stair climbing.. Tennis.. |