November was Osteoporosis month and the Ontario Physiotherapy Association took this opportunity to tell Canadians that skipping, dancing and other fun strength and balance activities can help to battle the onset of osteoporosis, “The Paediatric disease with Geriatric consequences” as Osteoporosis Canada so aptly describes it.
Osteoporosis affects 1.4 million Canadians. The disease is characterized by low bone mass and deterioration of bone tissue causing bones to become more fragile and resulting in a high risk of fractures.
It is anticipated that in the next 35 years we will see a threefold increase in the number of hip fractures, not to mention the increase in other fractures such as spine and wrist fractures which is so commonly seen in the elderly and people with osteoporosis.
Women are five times more likely than men to have the disease.
Osteoporosis can run in families. White and Asian individuals are at higher risk than black and Hispanics.
Diet plays an important role in the development and management of osteoporosis. It is now believed that not enough vitamin D, magnesium and calcium are responsible for osteoporosis.
People who are not engaged in weight bearing exercise are more likely to develop the disease.
Post menopausal women are more likely or women who had surgical menopause prior to the age of 45.
People who have thin small frames, are over 50 years old, have eating disorders or have been on medications for a long time for disorders such as asthma, seizures, cancer, arthritis as well as some steroidal hormones are at greater risk.
What can you do to prevent or treat osteoporosis?
For young children and adolescents we suggest a lot of weight bearing and high impact exercises to maximize peak bone mass. So reduce time on the computer and in front of the TV.
In the middle adult years, small increase in bone mass can be achieved by structured weight bearing exercises and weight training exercise. So go dancing, join a gym and jump around.
In the older adult particularly if they have osteopenia or loss of bone mass, the aim is to conserve bone mass and decrease the risk of falls, promote extension postures, reduce pain and increase mobility and function to improve their quality of life. Do light weight training, go for walks, stand and exercise on the spot.
It is important to wear good shoes outdoors with a low heel such as a walking shoe or an athletic shoe and wear good winter boots with good tread on them in the winter time.
If you are at risk you may want to use a walking aid such as a Yak trax or a cane with an ice pick.
Physiotherapists are health care professionals who can help people of all ages to gain and maintain an active lifestyle.
We have applied knowledge and understanding of the human body in action and we help to increase mobility, relieve pain, build strong bones, increase balance and cardiovascular function.
If you feel that you are at risk or require some assistance with developing an exercise program for prevention of osteoporosis or if you already have the disease, do not hesitate to contact a physiotherapy clinic in your neighbourhood and we will provide you with an exercise program based on your specific needs.
Reinhold Rehabilitation Services - Hamilton, Ontario
905-547-6461