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EXERCISE AND BONE HEALTH

EXERCISE AND BONE HEALTH. Tracy O’Mahony (MISCP) Senior Physiotherapist. Key messages for exercise and bone health. Exercise needs to be unusually loading i.e. something the bone is not used to doing all the time. Key messages for exercise and bone health.

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EXERCISE AND BONE HEALTH

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  1. EXERCISE AND BONE HEALTH Tracy O’Mahony (MISCP) Senior Physiotherapist

  2. Key messages for exercise and bone health Exercise needs to be unusually loading i.e. something the bone is not used to doing all the time

  3. Key messages for exercise and bone health Moderate weight bearing exercise protects the bone Too little (inactivity) or excessive loading results in bone loss

  4. Effective exercises for maintaining bone health Stair climbing Aerobics Skipping Jumping Dancing Jogging Sprinting Any bone loading activity

  5. Ineffective exercises for bone health Flat road cycling Swimming Walking at a regular pace trampolining

  6. BUT Not all effective exercises are appropriate exercises Each person must be individually assessed

  7. Aims of physiotherapy in osteoporosis and osteopenia Maintain / increase BMD Education to improve knowledge Minimise early bone loss post menopause Maintain / improve muscle strength Prevent fractures Improve posture

  8. Aims of physiotherapy Prevent / Reduce falls Personal empowerment Improve balance / co-ordination Improve psychological well-being

  9. How? Design individual exercise programme Balance training Posture correction Ergonomic advice / lifting technique Pain management (incl acupuncture /TENS) address other conditions e.g. pelvic floor insufficiency or weight-bearing joint OA

  10. Exercise programmes for osteoporosis Low impact Stair climbing Tai Chi Aqua-aerobics Modified pilates Strength training (short levers)

  11. Exercise programmes for mild / moderate osteopenia High impact if pre-menopausal Skipping, jogging, walk / jog Medium impact if post-menopausal Stair climbing, step aerobics, Brisk / power walking Resisted gluteal / quads

  12. Exercise for marked osteopenia Low / medium impact Stair climbing Brisk walking Strength training (short levers) Aqua-aerobics Tai-Chi Hydrotherapy Pain relief

  13. Precautions – The “Don’ts” Avoid trunk flexion – no dynamic abdominal exercises Avoid lifting more than moderate weight Avoid twisting trunk Avoid touching toes or low bending from waist Avoid high / medium impact loading activities

  14. Key groups practice nurses may see School students especially early pubertal Peri / post menopausal women Pregnant and post-natal women breastfeeding mothers Teenage pregnancies Women with 2 pregnancies close together

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