The risk factors associated with osteoporosis may include ageing, a family history of the disease, being small and thin, a sedentary lifestyle, low calcium intake, smoking, and excessive alcohol consumption. Other risk factors include certain chronic medical conditions, such as diabetes, thyroid disorders, and inflammatory bowel disease, and certain medications, such as glucocorticoids, anticonvulsants, and long-term heparin therapy (Tański et al., 2021). Nevertheless, age is often the primary risk factor for osteoporosis. The strength and density of bones often tend to decrease with age. Also, women are at high risk of developing osteoporosis because of the hormonal changes associated with menopause. Smoking can decrease the amount of calcium absorbed in the body and reduce bone mass. At the same time, excessive alcohol consumption can interfere with the metabolism of vitamin D, resulting in weaker bones.
Video 1: Strength Training to Prevent Osteoporosis by PJ Fitness
Introduction
PJ from fitness with PJ is a certified personal fitness trainer. PJ provides a comprehensive strength training exercise to prevent osteoporosis in this context. She demonstrates both low and high-impact moves that patients are often supposed to choose from when exercising. PJ demonstrates that exercises help an individual build hip, shoulder, and knee bone density. PJ demonstrates low and high-impact moves through a lunge pattern, biceps curl, and squat press. PJ’s moves in this exercise include jumping jacks, a low-impact side-to-side version, a speed skater, and a pull-up with external rotation (Fitness with PJ, 2019). The central focus of the exercise is to show that strength training is a vital mechanism often recommended by physiotherapists in the prevention of osteoporosis.
Critique
The exercise presented in this video offers a great strength training program to prevent osteoporosis. PJ’s strength exercise is presented in an easy-to-follow format, and PJ does a great job of explaining the moves and providing modifications for those who may want to avoid jumping or making high-impact moves. PJ starts her workout demonstration through a series of warm-up moves. For example, she begins the exercises with an arm open and close movement to warm the muscles (Fitness with PJ, 2019). PJ then proceeds into a lunge and bicep curl combo move. This move is essential in helping to strengthen the hip and knee bones.
On the other hand, the bicep curl helps to build bone density in the shoulders. PJ recommends using heavier weights every couple of weeks to ensure that the muscles are being challenged. According to the osteoporosis guidelines, it is essential to work on particular groups of muscles, including the Shoulders, arms, biceps, and triceps (Canada, 2018). The guidelines also explain that an individual should at least exercise each type of muscle two days per week. Based on these guidelines, these exercises can help to prevent the occurrence of osteoporosis.
PJ further combines the use of squats and presses with jumping jacks or low-impact versions. The essence of these moves is to stimulate the knee, hips, and shoulder bones. According to Fitness with PJ (2019), the moves also play a critical role in building muscle tissues. Building muscle mass and stimulating the knee, hip, and shoulder bones are significant benefits of this exercise. Another exercise involves the individuals bending forward while kneeling. This exercise strengthens the triceps and the middle of the back. To improve the form, PJ also allows dropping the dumbbells and performing the motion without any weights. A sumo squat with a dumbbell jump out is the fourth exercise. This exercise is excellent for addressing hip imbalances and strengthening the hips. The fifth move combines a straight-arm pull-up, a knuckle flick, and a speed skater. Doing the pull-up exercise helps to strengthen the upper back. According to PJ (2018), the knuckle flick exercise is essential in helping the shoulder to rotate externally.
A 2018 research on the best osteoporosis exercise shows that osteoporosis and fractures brought on by falls can be prevented by strengthening the muscles (Ansorge, 2022). This is so that the body can move more freely and with better balance and because stronger muscles can support the bones, ligaments, and tendons. An individual needs to incorporate regular strength-training activities into the program. These activities may include lifting weights, body weight, and elastic exercise bands (Ansorge, 2022). By performing these exercises two to three times a week, one can develop strength, flexibility, balance, and muscle mass. Besides, fractures can be decreased by having stronger muscles to support the bones. This is because having stronger muscles might aid in protecting the bones by absorbing the stress of collisions. Also, they can aid with posture improvement and fall prevention, two factors contributing to fractures in osteoporosis patients. Stronger muscles also aid in reducing joint discomfort and enhancing joint mobility. This is because they may assist in preventing bone loss and maintaining the bones’ proper alignment. Also, they can enhance the body’s coordination and balance, lowering a person’s chance of falling.
Video 2: Osteoporosis Exercises: A Workout Routine for Stronger Bonesby Caroline Jordan
Introduction
Caroline Jordan is a certified health and fitness coach. She prepares osteoporosis exercise that targets improving strength. Her certification gives her the credibility to organize a safe and effective workout for anyone with osteoporosis or osteopenia. The workout is also designed to help improve posture, balance, and muscle mass. Doing this workout consistently can help prevent falls and fractures. Jordan’s guidance is critical in helping to use movement as medicine to live a long and healthy lifestyle.
Critique
According to Jordan (2022), the routine workout focuses on improving posture and balance, increasing muscle mass and making an individual’s day-to-day life easier to manage. The video begins with a posture exercise on the mat, followed by a series of exercises on the mat and standing. These exercises are also done using a chair, hand weights and a pillow for support. Jordan emphasizes the importance of consistency to see results and offers her a Patron fitness calendar to stay on track with her structured fitness program. The osteoporosis workout video is undoubtedly comprehensive and covers a variety of exercises that target different muscles and areas of the body. Jordan clearly explains each exercise, providing instruction on proper form and technique, which is essential for those with osteoporosis and osteopenia. She also provides modifications for each exercise, allowing those with different fitness levels to still benefit from the workout.
As Aibar-Almazán et al. (2022) define osteoporosis as a bone disease that weakens and makes bones porous, increasing the risk of fracture. In persons with osteoporosis, fragility fractures, or fractures brought on by weakening bones, are frequent. Nonetheless, exercising regularly can help control osteoporosis and lower the chance of fractures. Strength exercises, posture exercises, balancing exercises, and weight-bearing aerobic physical activity are the four categories of exercise that experts advise for patients with osteoporosis (Pagnotti et al., 2019). Strength training helps increase and maintain bone density and muscle mass and should be done at least twice a week. Daily posture exercises can help improve posture and lower the chance of falling. Everyday balancing exercises help to improve balance and lower the risk of falling. Aerobic exercise that involves weight-bearing, walking or dancing helps to increase bone density and lower the risk of fractures.
Further, Jordan’s video is well structured, with Jordan providing cues and motivation throughout. She also provides visuals to help demonstrate the exercises, which can be especially helpful for those who may need to become more familiar with the movements. The video also has a good balance of strength and mobility exercises, which can help improve overall fitness and reduce the risk of falls and fractures. The research done by the Harvard Medical School on the impacts of exercises on osteoporosis is an additional resource for Jordan’s (2020) ideas on routine exercises. The report suggests that staying active enables the building of bone strength (Publishing, 2021). Accordingly, the active status of routine workouts is also essential in preserving mobility. This implies that exercises minimize the risk of falling and getting a fracture if an individual falls. The outcomes of research by Harvard Medical School (2021) shows that routine workout aimed at strength, balance, and increasing resistance reduces the odds of falling caused by fractures by 60%.
However, research also shows that exercises can become more complex over time by lengthening their duration, doing them more frequently, or making them more challenging. Individuals with osteoporosis may be recommended to perform yoga and pilates exercises. According to Jang et al. (2020), other forms of yoga and Pilates postures, such as twisting or bending, may be dangerous. A balanced diet high in calcium and vitamin D is crucial for controlling osteoporosis in addition to exercise.
Video 3: Osteoporosis Exercise Program by Ginger and Aggie
Introduction
Ginger and Aggie, certified professional fitness coaches, lead the workout programs in this video. Fitness programs aim to help people strengthen their bones and improve their balance (Dartmouth Community Media, 2020). In her book Strong Women Strong Bones, Miriam Nelson of Tufts University developed the osteoporosis exercise program conducted by the two fitness coaches. The workout includes warm-ups, arm and leg exercises, and a quick cool-down. The warm-up involves the participants sitting up straight, crossing their arms, and looking over their shoulders for four sets of four. Then they proceed to the arm workouts, which comprise the upward row and the tricep kickback. Toe taps and lunges are a part of the leg exercise. They conclude with a cool-down that includes stretching and a rag doll.
Critique
The exercise program that Ginger and Aggie demonstrated is a superb illustration of a well-structured osteoporosis exercise program. As it is easily adaptable to suit the demands of any individual, it is suitable for people of all ages and abilities. The program’s warm-up section is intended to promote circulation and get the body ready for the workouts. It comprises several sets of motions with four repetitions each that target the arms, legs, and torso. This series of exercises aim to increase strength, flexibility, and balance. Exercises to calm the body and enhance posture are also included in the warm-up. The program’s arm workouts are intended to improve muscle strength and endurance. Beginning with an upward row, it incorporates wrist curls using both hands and triceps.
Calcium aids in the development and maintenance of healthy bones, whereas vitamin D facilitates calcium absorption. Supplements may be required for people who need more calcium or vitamin D. Exercising regularly can help control osteoporosis and lower the risk of fractures (Canada, 2018). Those with osteoporosis should engage in weight-bearing aerobic exercise and strength and balance training. These exercises will make the arms, shoulders, and back more robust. The program’s leg workouts emphasize enhancing the lower body’s coordination, balance, and strength. Lunges, leg circles, and toe taps make up this exercise. These exercises increase lower body strength, balance, and coordination while also strengthening the legs. The program’s cool-down phase is intended to calm the body and ease muscle tension. It consists of several activities, including stretching the arms and legs and swinging rag dolls. These exercises are intended to relax the body and ease muscle and joint tension.
Conclusion
Exercises should be done under proper guidance and supervision in a safe and regulated environment. Exercises can be completed correctly and safely with the support of appropriate training and direction, which lowers the chance of harm. Together with exercise, various lifestyle modifications can aid in managing osteoporosis. They consist of giving up smoking, consuming less alcohol, maintaining a healthy weight, and consuming enough calcium and vitamin D through food and supplements. The management of osteoporosis is effectively done through exercise. It promotes bone health, lowers the chance of falling, and enhances overall balance and coordination. However, ensuring that activities are done safely and under suitable supervision increases safety chances.
References
Aibar-Almazán, A., Voltes-Martínez, A., Castellote-Caballero, Y., Afanador-Restrepo, D. F., Carcelén-Fraile, M. D. C., & López-Ruiz, E. (2022). Current status of the diagnosis and management of osteoporosis. International Journal of Molecular Sciences, 23(16), 9465.
Ansorge, R. (2022, August 18). Best Exercise for Osteoporosis. WebMD; WebMD. https://www.webmd.com/osteoporosis/guide/osteoporosis-exercise
Canada, O. (2018). Too Fit to Fracture: Managing Osteoporosis through Exercise. https://osteoporosis.ca/wp-content/uploads/OC-Too-Fit-To-Fracture-Osteo-Exercise-Book.pdf
Dartmouth Community Media. (2020, May 7). Osteoporosis Exercise Program. Www.youtube.com. https://www.youtube.com/watch?v=MSg5HwIf3_o
Fitness with PJ. (2019, December 26). Strength Training to Prevent Osteoporosis. Www.youtube.com. https://www.youtube.com/watch?v=cRUfIm1–W4
Jang, H. D., Kim, E. H., Lee, J. C., Choi, S. W., Kim, K., & Shin, B. J. (2020). Current concepts in the management of osteoporotic vertebral fractures: a narrative review. Asian spine journal, 14(6), 898.
Jordan, C. (2022, June 13). OSTEOPOROSIS EXERCISES | A WORKOUT ROUTINE FOR STRONGER BONES. Www.youtube.com. https://www.youtube.com/watch?v=GgzemZt-cbQ
Pagnotti, G. M., Styner, M., Uzer, G., Patel, V. S., Wright, L. E., Ness, K. K., … & Rubin, C. T. (2019). Combating osteoporosis and obesity with exercise: leveraging cell mechanosensitivity. Nature Reviews Endocrinology, 15(6), 339–355.
Publishing, H. H. (2021, April 11). Effective exercises for osteoporosis. Harvard Health. https://www.health.harvard.edu/pain/effective-exercises-for-osteoporosis
Tański, W., Kosiorowska, J., & Szymańska-Chabowska, A. (2021). Osteoporosis-risk factors, pharmaceutical and non-pharmaceutical treatment. Eur Rev Med Pharmacol Sci, 25(9), 3557-66.
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