Frequently Asked Questions (FAQ)
Osteoporosis/Bone Health
Q.
What is osteoporosis?
A.
Osteoporosis is the breakdown of bone tissue which causes bones to become weak and brittle. Bone breakdown is a normal body function, and it is typically replaced at a steady rate that matches the breakdown process. As we age, bone breakdown can exceed bone replacement causing these bones to become weak since they are not being replaced as quickly as they are being broken down. This can increase the risk for fractures in common areas, including the spine, hip, and wrist. Twisting and bending forward can increase the risk for fractures with osteoporosis and are movements that should be avoided. A healthy diet, medications, and weight-bearing exercise are all ways to improve bone strength and prevent breakdown.
Q.
How can exercise improve osteoporosis?
A.
Strength training, especially with weight-bearing exercise, is one of the most beneficial ways to strengthen your bones and decrease the risk of fractures with osteoporosis. Weight-bearing exercise is any exercise where you are putting weight through the bones. For example, weight-bearing exercises for the legs can be squats, whereas weight-bearing exercises for the arms would be push-ups, planks, etc. Balance exercises and exercises that improve posture are equally crucial to those with an Osteoporosis diagnosis. A fall risk can cause a severe fracture or break of the bone. Here at Wellness 360 we have classes tailored for osteoporosis. Check out the webpage for more information: https://www.wellness360fitness.com/osteoporosis
A.
Multiple movements should be avoided with an osteoporosis diagnosis. Those movements include forward bending and big rotational motions. Any type of core exercise like crunches, should be avoided. These exercises can put your bones at a greater risk of fracture. Keeping with neutral spine exercises is the best to provide stability to your spine and decrease the risk of fracture Any balancing exercise should be done with caution to avoid falls.
Q.
Is all types of exercise good for your bone health?
A.
No, unfortunately, riding your bike and swimming does not have any effect on building one density. The only thing that has been shown to improve bone density is a weight-bearing exercise, including resistance bands, dumbbells, and body weight.
Q.
Is exercise all I have to do to keep my bones healthy?
A.
Exercise is only part of keeping your bones healthy and building bone density. It takes a balance of appropriate exercise, diet, and healthy lifestyle modifications. For appropriate diet modifications, please click here. Lifestyle modifications include, but are not limited to, decreasing your alcohol and caffeine intake, decreasing your stress level, and quitting smoking.
Q.
What does my DEXA-scan mean?
A.
A Dexascan is a medical imaging tool for measuring your bone density. Typical places to lose bone density are your spine, hips, and wrist. You can have an Osteoporosis diagnosis in one part of the body and not the other. For example, you can have a -2.5 in your right hip but -1.0 in your Left hip. There are two types of scores, a T-score and a Z-score. A T-score compares your bone density to the bone density of a healthy young adult of the same sex. A Z-Score measures the amount of bone a person has, compared with others of the same size, age, and sex.
Here is what your T-score means.
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A T-score of -1.0 or higher is normal bone density.
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A T-score of -1.1 to -2.4 indicates osteopenia or low bone density.
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A T-score of -2.5 or lower indicates osteoporosis.
Q.
Should I receive PT for my Osteoporosis diagnosis?
A.
Yes, physical therapy is a great way to improve your functional strength and decrease fall risk. Starting with Physical therapy will ensure you complete the appropriate exercises based on your individualized needs.