‘Osteoporosis’, the most common metabolic bone disease, is a skeletal system problem characterized by low bone mass and deterioration of bone microstructure, resulting in increased bone fragility and fracture probability.
It is estimated that more than 200 million people in the world today have osteoporosis. In a study conducted in Turkey in recent years; One of every four people over the age of 50 has osteoporosis. Osteoporosis is becoming a bigger and more important public health problem as life expectancy increases.
Fractures that can occur with simple fall or strain without serious trauma are one of the most important problems caused by osteoporosis. For this reason, it is of great importance to diagnose osteoporosis in the early period before it causes a fracture and to control it with necessary precautions and treatments.
Acıbadem Altunizade Hospital Sports Medicine Specialist Dr. Uğur Diliçıkık pointed out that sports, which play a key role in the preservation and development of bone mass, are also of great importance in osteoporosis patients, and said, “Because, in addition to general protective measures and the use of calcium and vitamin D, the occurrence of osteoporosis-induced fractures can be prevented by regular sports. However, since each individual has different characteristics, the exercises must be individualized.
Be sure to consult a doctor!
With the end of puberty, 98 percent of bone development is completed. While bone mass generally remains constant at the age of 20-40, it decreases at a rate of 0.5-1 percent per year after the age of 40-45. Therefore, while the exercises done during the growth period help bone formation, it supports the protection of the bone in adulthood. Sports Medicine Specialist Dr. Uğur Diliçıkık warned that patients who will only start the exercise program should be evaluated by a physician beforehand in terms of their musculoskeletal system and said, “It should not be forgotten that exercise is also a prescription. “Exercises can be healthy when a physician tells you what to do, how often and for what duration,” he says.
Walk, dance, play tennis
One of the most effective exercises recommended for osteoporosis patients is brisk and fast walking! The reason for this is that walking is safe, can be done easily by everyone, and it also stimulates bone formation when it is brisk. Studies have shown that brisk walking for exercise reduces the risk of hip fracture by 30 percent. Therefore, if possible, make a habit of walking briskly for 30 minutes every day, at least 3-4 days a week. At the same time, tennis, dance and weight exercises are among the exercises recommended in osteoporosis because they stimulate bone formation. However, if you are in the high-risk group for spinal fracture, it is very important to avoid high-impact sports such as running, as it will increase the pressure on the spine.
Advanced osteoporosis ‘water sports’
Exercises performed in water, such as swimming, are generally not effective in osteoporosis patients because they do not create sufficient gravitational load on the bone. However, it can be preferred in advanced osteoporosis patients because it provides support and comfort in daily living activities, strengthens the balance and thus reduces the risk of falling.
To avoid the risk of falling
The majority of osteoporosis-related fractures are due to falls. Sports Medicine Specialist Dr. Uğur Diliçıkık pointed out that the most common home accidents are falling, adding, “It is known that posture control is impaired in patients with osteoporosis. Therefore, balance-coordination and strengthening exercises that can be done easily at home are recommended to prevent falling. “One review states that combined exercise treatments can reduce falls by up to 30 percent.”
Tai-chi is important for posture control
Providing stance control greatly prevents the risk of falling. Studies have shown that deep sensory exercises such as tai-chi are also effective in strengthening posture control. Sports Medicine Specialist Dr. Uğur Diliçıkık stated that Tai-chi exercises are a traditional form of aerobic exercise and said, “The intensity of tai-chi exercises is usually low-medium level and resembles brisk walking. Therefore, elderly people or those with chronic diseases can do it safely.”
5 important goals of sports in osteoporosis patients!
Sports Medicine Specialist Dr. Uğur Diliçıkık lists the 5 important goals of sports in osteoporosis patients as follows:
- Increasing muscle mass and strength
- Increase in balance ability
- Reducing the risk of bone fractures
- correcting or improving posture
- reduce pain
Source: (BYZHA) – Beyaz News Agency
