According to the Bone Health and Osteoporosis Foundation, osteoporosis affects approximately 10 million Americans, while 44 million have low bone density. As we age, the process of bone healing and breakdown changes, leading to an increased risk of weakened bones and fractures.
About half of all adults aged 50 and older are at risk of breaking a bone. One in two women, and up to one in four men, will break a bone in their lifetime due to osteoporosis.
Osteoporosis is a common condition in aging individuals that requires attention through various management approaches. Some of these approaches include eating a healthy, protein-rich diet, considering calcium and vitamin D supplements, performing regular weight-bearing and strengthening exercises, taking osteoporotic medications as recommended by a healthcare provider, and avoiding alcohol and smoking.
Physical therapy can support individuals with osteoporosis in developing exercise programs to improve overall bone health. Key areas of focus during physical therapy include maintaining upright posture, proper alignment, improving balance, and making environmental changes to protect bone health and reduce the risk of falling.
Weight-bearing exercises, such as resistance training with weights, are beneficial. Start with light weights and progressively increase the weight. For example, begin with 10-pound dumbbells and increase by 5 pounds each week to ensure gradual progression and maintain proper form to avoid injury. Exercises that engage a variety of muscles, such as push-ups, squats, lunges, and prone trunk extensions, are better for bone development. Balance exercises, like standing on one leg, tandem stance (standing with the heel of one foot in front of the toes of the other), feet-together stance, and walking balance exercises, can help reduce the risk of falls. Exercises using resistance bands also provide additional resistance to promote improved bone health.
Osteoporosis is a condition that can cause fear and anxiety about fractures. However, there are strategies to reduce risk and promote bone health over time, supporting healthy aging.
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Author: Dr. Mièka Bryan PT, DPT
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