If so….. Discover Vital Steps After Being Diagnosed With Osteopenia or Osteoporosis

Hey there, Activ8 community!

This blog will delve into bone-related conditions known as osteopenia and osteoporosis (OP). These conditions become more prominent as we age, however, we can minimise the risk and impact these have on our lives from an early stage and as we age.

In Australia, among women over 50, 30% have osteopenia, and 15% have osteoporosis with 20% of men having osteopenia and only 3% having osteoporosis. This difference is largely due to the rapid decrease in estrogen levels in older women. Either way, if you’ve recently been diagnosed with osteopenia or osteoporosis (OP), we want you to know you’re not alone, and there’s a lot that can be done to manage and improve your bone health. Let’s dive into these conditions and how we can help you stay strong and active.

Firstly, What Are Osteopenia and Osteoporosis?

Before delving deep into this, let’s break down the meaning of these words:

• Osteo: “Bone”
• Penia: “Deficiency or lack of something”
• Porosis (or Porosity): “Full of tiny holes”

Put simply, osteopenia and osteoporosis are conditions that relate to your bones where they become weaker due to a loss of overall integrity and mineral density. As a result, they are more prone to fractures. Osteopenia is the early stage of Osteoporosis, where bone density is lower than normal but not low enough to be classified as osteoporosis. If left unchecked, osteopenia can progress to osteoporosis, a more severe condition where bones become extremely fragile, significantly increasing the risk of fractures and other bone injuries. A great visual depiction of this can be seen below.

Understanding Your Diagnosis

Receiving a diagnosis of osteopenia or osteoporosis is performed through a Dual-Energy X-ray Absorptiometry Scan (DEXA or DXA), and can be determined via a T-score. Below summarises the categories of each score:

• Normal Bone Density: A T-score of -1.0 or above.
• Osteopenia: A T-score between -1.0 and -2.5.
• Osteoporosis: A T-score of -2.5 or lower.

These scores are used by healthcare providers to assess bone health and determine the risk of fractures and the need for treatment, which can then help further integrate self-managing strategies to aid in this. Diagnosis of either osteoporosis or osteopenia can be a bit of a shock, but it’s important to remember that this isn’t the end of the road. With the right approach, you can manage your condition effectively.

What Causes Osteopenia and Osteoporosis?

Several factors can contribute to the development of osteopenia and osteoporosis, including:

• Age: Bone density naturally decreases as we age. As we age, the body’s ability to regenerate bone tissue slows, leading to a gradual loss of bone mass. This process accelerates, particularly after the age of 50, increasing the risk of osteoporosis and fractures.
• Hormonal Changes: Menopause can significantly affect bone density in women. The levels of estrogen help regulate the process of bone remodelling by balancing the activity of osteoclasts (cells that break down bone) and osteoblasts (cells that build bone). As we age, estrogen levels drop significantly, leading to an increase in bone resorption (or breakdown) without a corresponding increase in bone formation. This imbalance results in a decrease in bone density, making bones more fragile and susceptible to fractures
• Nutritional Deficiencies: Proper nutrition is vital for maintaining bone health. A lack of essential nutrients, particularly calcium and vitamin D, can lead to weakened bones. Calcium is a key building block of bone tissue, while vitamin D is crucial for the absorption of calcium in the body. Without adequate levels of these nutrients, bones can become brittle and more susceptible to fractures. 
• Lifestyle Factors: Smoking has been shown to decrease bone density by interfering with the body’s ability to absorb calcium, and it also affects hormone levels crucial for bone health. Excessive alcohol consumption can lead to poor nutrition and interfere with the balance of calcium in the body, weakening bones over time. Further, a sedentary lifestyle, characterised by a lack of weight-bearing and resistance exercises, can reduce bone strength, as regular physical activity is essential for maintaining bone density and promoting bone health.

Taking Action: What You Can Do Now!

1. Nutrition Matters

• Calcium: Incorporating calcium-rich foods like dairy products, leafy greens, and fortified foods into your diet is critical for reducing the speed of bone resorption (breakdown) and vital to building strong and healthy bones.
• Vitamin D: Important in your ability to absorb calcium. Get your daily dose through sunlight, fatty fish, and supplements if necessary.

2. Lifestyle Choices

• Quit Smoking and Limit Alcohol Consumption: Smoking and excessive alcohol use can accelerate bone loss and weaken your bones. Reducing or eliminating these habits will significantly benefit your bone health and support positive progress.

BUT MOST IMPORTANTLY:

3. Stay Active and Exercise

Weight-Bearing Exercises: Engaging in weight-bearing activities such as resistance training is essential for bone health. These exercises place stresses on the bones, stimulating bone formation and helping to maintain or even increase bone density. Resistance training targets specific muscle groups and thus bones, providing resistance that encourages bone growth and strengthening.

Regular participation in these activities helps reduce the risk and treatment of osteoporosis and fractures by maintaining strong, healthy bones. It is never too late to begin resistance exercises for OP. It is critical to know that the higher the force and loads, the greater growth stimulation will occur and must be considered when selecting your exercises. In addition, it is also integral to understand your bones’ safe levels of load to avoid any fractures and progressively overload once they have adapted to the stimulus. It is highly recommended to seek professional advice and guidance when beginning exercising and treating your OP.

Impact Exercises:

Impact exercises such as jogging and jumping create the greatest mechanical stress on the bones. These stressors stimulate the bone-forming cells (osteoblasts) to increase bone production. The repetitive impact of your feet striking the ground sends signals to your bones to strengthen and rebuild, helping to maintain or even increase bone density. In addition, Impact exercises are particularly effective in slowing down or reversing bone density loss.

Studies have shown that regular participation in weight-bearing activities can lead to significant improvements in bone mineral density, particularly in the hips and spine—areas most vulnerable to osteoporosis-related fractures. It must be noted that these exercises should be gradually introduced into your exercise routine to ensure fractures do not occur

Balance and Flexibility: Incorporating balance and flexibility exercises into your routine is crucial for overall stability and fall prevention, especially for those with or at risk of osteoporosis. Enhancing your balance can protect against falls, improve joint health, proprioception and your overall confidence. When combined with flexibility training, the risk of falls is significantly reduced, which is particularly important for individuals with weakened bones, as falls are a leading cause of fractures.

How Can We Help?

At Activ8 Health Club, we believe in empowering you with the knowledge and tools to take control of your health. While some factors are inevitable and irreversible, this section will focus on the positive habits you can adopt to improve your well-being and enhance your quality of life.

With that in mind and to help get you started, we’ve included some of our most beneficial exercises below, along with descriptions to guide you on your journey to better bone health. Whether you’re looking to avoid, reduce, or manage osteopenia or osteoporosis, these exercises can help.

Our exercise physiologists are also here to help design a tailored, safe, and effective program to strengthen your bones and boost your overall health. This approach will cultivate positive habits, support long-term wellness, and optimise your fitness outcomes. Additionally, our vibrant community is filled with supportive and positive individuals. So leap, join us and connect with others on the same journey as you’re not alone!

Leg Press

The leg press is ideal for those with osteoporosis because it strengthens leg muscles and supports bone health by applying controlled resistance, which stimulates bone growth and increases bone density. It’s a safe, low-impact exercise that reduces fracture risk while improving strength and stability, making daily activities easier and safer. Stronger muscles provide better support for your bones, especially in weight-bearing areas like the hips and spine, commonly affected by osteoporosis.

Seated Chest Press

The seated chest press is effective for those with osteoporosis as it builds upper body strength, particularly in the chest, shoulders, and arms. The resistance used in this exercise helps enhance bone density in the upper body. It’s a low-impact, controlled movement that improves overall strength and supports bone health, thereby helping to lower the risk of fractures.

Deadlift

The deadlift is a valuable exercise in combating osteoporosis because it strengthens multiple muscle groups, including the back, glutes, and legs. Lifting weights from the ground supports bone density in the spine and lower body, which are major weight-bearing areas in day-to-day life. This exercise enhances overall strength and stability while being a low-impact option that helps reduce fracture risk.

Assisted Chin-Ups

Assisted chin-ups primarily target the muscles in your upper back, shoulders, and arms, which can help improve overall strength and posture. Stronger muscles around the spine can provide better support and reduce the risk of fractures. Like other resistance exercises, chin-ups provide a stimulus to the bones, particularly in the upper body, which can help maintain or improve bone density in those areas. With this, strengthening the upper body through exercises like assisted chin-ups can improve your ability to perform daily tasks, reducing the likelihood of falls and injuries.

Single Leg Stance

Single-leg stance is a balance exercise that helps combat osteoporosis. It improves stability and strengthens the muscles around the hips and legs. These exercises enhance coordination and support bone health in the lower body by challenging your balance. This simple, low-impact activity helps reduce the risk of falls and fractures by boosting overall balance and strength.

Stepper/Climbmill Machine

Using a stepper/climbmill machine is excellent for osteoporosis because it is a weight-bearing activity that strengthens the legs and hips. The walking/stepping promotes bone health through repetitive impact and offers high engagement to the muscles within the lower body. This therefore helps maintain bone density and improve overall stability, reducing the risk of fractures.

Step-Jump Downs

Step jump-downs are beneficial for osteoporosis as they involve jumping down from a height, which strengthens the legs and stimulates bone density through controlled impact. This dynamic movement helps build muscle power and enhances bone health in the lower body. By improving strength and stability, step jump-downs can help reduce the risk of fractures.

What’s The Role of Exercise for OP:

While it may seem counterintuitive to engage in physical activity when dealing with fragile bones, exercise is, in fact, a powerful ally in managing osteopenia and osteoporosis. Here are some key benefits that’ll hopefully encourage you to keep moving!:

1. Strengthening Bones:
Weight-bearing and resistance exercises stimulate bone formation and enhance bone density. Activities like walking, jogging and strength training can put healthy stress on bones, promoting the deposition of minerals and reinforcing their structure.

2. Improving Muscle Strength:
Strong muscles act as a protective layer for bones. By engaging in resistance exercises, you not only enhance muscle mass but also provide better support for your skeletal system, reducing the risk of falls and fractures.

3. Enhancing Balance and Coordination:
Many individuals with osteoporosis face a higher risk of serious complications from falls. Exercise routines focusing on balance and coordination can help prevent falls and enhance overall stability, reducing the likelihood of such incidents.

4. Boosting Joint Flexibility:
Osteoporosis can lead to joint stiffness and discomfort. Regular exercise that includes stretching and flexibility training can alleviate these symptoms, enhancing your range of motion and promoting joint health.

5. Maintaining a Healthy Weight:
Excess body weight can strain bones and their relevant joints, thus exacerbating the challenges associated with osteoporosis. Engaging in regular exercise paired with a healthy diet helps manage body weight, therefore reducing the load on bones and joints.

6. Enhancing Overall Well-being:
Exercise has numerous benefits beyond bone health. It releases endorphins, the body’s natural mood lifters, which can help combat feelings of anxiety and depression that may accompany a diagnosis of osteopenia or osteoporosis.

Always Check with Your Doctor First

Before starting any exercise program, it’s essential to consult with your healthcare provider. They can offer personalised recommendations based on your specific condition, overall health, and any potential limitations. As highlighted earlier in this blog, participating in various activities can be highly beneficial for combating osteopenia and osteoporosis. Choosing activities you enjoy is key to maintaining adherence to your exercise routine.

Sometimes, the simplest exercise routines can be the most effective, especially when managing conditions like osteoporosis. As mentioned throughout this blog, engaging in low-impact activities helps strengthen bones and joints by targeting the surrounding muscles. It’s important to start at a manageable intensity, allowing your body to adapt gradually. As your body adjusts, the intensity of your workouts should also increase to ensure continued progress and to prevent fractures and injuries. The best part is, that these activities can be within a gym environment, and/or an outdoor setting.

The activities you choose must be enjoyable to encourage positive adherence! Don’t feel limited by these recommendations. Hence why, Activ8 Health Club is an excellent choice, as variety and understanding from our exercise physiologists, as well as the positive environment and strong community support, help all individuals on their path to better their lives!

Conclusion

A diagnosis of osteopenia or osteoporosis doesn’t mean a life devoid of physical activity. Exercise is in fact, a vital component of managing these conditions and maintaining a high quality of life. By incorporating weight-bearing exercises, strength training, balance, coordination activities, and flexibility exercises into your routine, you can contribute significantly to the health and resilience of your bones, joints and overall body! Remember, it’s never too late to start, and every step towards a more active lifestyle is a step towards better bone health and overall well-being.

So, if you’ve recently been diagnosed with osteopenia or osteoporosis, don’t worry! You can still engage in numerous physical activity alternatives, but may require slight alterations! If you follow our recommendations above, we guarantee that you’ll be back to your physically fit lifestyle in no time at all.

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club