Osteoporosis - Why it’s not Humerus!
To help you understand why we run our Bones & Balance class we want to provide you with more information on one of the main conditions it’s aimed at helping: Osteoporosis.
What is Osteoporosis?
Osteoporosis is a condition that causes bones to become thin, weak and fragile. Because of this fragility, even a small bump, trip, fall or accident can cause a fracture (broken bone). Decreased bone density arises when bones lose minerals faster than the body is able to replace them. Calcium, magnesium and zinc are just some of the minerals that make up your bones. This decrease in bone mineral density (BMD) is what is measured by specialists to see if you have normal bone density, osteopenia (low bone density) or osteoporosis.
Risk factors
Certain risk factors may lead to the development of osteoporosis or increase the likelihood that you will develop the disease. Some risk factors you cannot alter, however, some factors are within your control. The risk factors include:
Sex - Your chances of developing osteoporosis if you're a woman are higher, however men are still at risk, especially after the age of 70.
Age - As you grow older, your new bone growth slows and you lose bone mass quicker.
Body size - Slender and thin boned males and females are at greater risk due to having less bone to lose as they age.
Family history - You are at increased risk if one of your parents has a history of osteoporosis.
Changes to hormones - Low levels of oestrogen post menopause and abnormal absence of menstrual periods can increase risk for women. For men, low levels of testosterone can increase your risk.
Diet - A diet low in calcium and vitamin D can increase your risk of fractures and osteoporosis.
Lifestyle - Low levels of physical activity, heavy alcohol and smoking, low body weight, muscle mass and strength all can increase your risk of osteoporosis.
Who does it effect?
An estimated 924,000 people in Australia have osteoporosis, which represents nearly 4% of the population. It is most common in older women, with over 1 in 4 women aged over 75 having the condition. From 2012 - 2022 it was found that nearly 4.74 million Australians aged over 50 had poor bone health, osteopenia or osteoporosis. It estimated that by the end of 2022 this number will have risen to 6.2 million Australians aged over 50.
Osteoporosis can cause large direct and indirect costs to society as well as very real costs to those families who lose loved ones from osteoporosis related complications. In 2013, there was 1 fracture every 3.6 mins in Australia with that number projected to reach 1 every 2.9 minutes by the end of 2022. Of these fractures, men accounted for up to 30% of all fractures related to osteoporosis and osteopenia. In 2012, the total costs of osteoporosis and osteopenia in Australians over 50 was $2.75 billion with it projected to rise to $3.84 billion by 2022.
How can exercise can help?
With the staggering number of fractures, costs and indirect complications arising from osteoporosis it is clear that reducing your risk is vitally important. Research has shown that exercise plays a role in preventing osteoporosis with better evidence for lumbar spine bone mineral density rather than hip. Alongside this, multiple exercises that include resistance or weighted exercises appear to be more effective. For those with osteoporosis there is research that you can have significant improvements in bone mass through strength training. Overall, the evidence shows that there is a positive correlation between BMD and exercise and that it is crucial to continue with exercise to maintain the benefits.
At Wellness Through Movement, we offer a Bones and Balance group class. This class is aimed at helping you improve your bone health and balance through a combination of strength and body awareness training. We want you to grow in confidence with your movement, giving you the strength and balance to navigate the world how you want.