Bukit Timah Branch: 03-04, Sime Darby Centre 896, Dunearn Road Singapore – 589472
Phone : 64630905
East Coast Branch: 46, East Coast Road, 07-03 East Gate @ Katong Singapore – 428766
Phone : 62822572
Hand phone: 90050135
Email – physio@synergyphysio.com.sg

 

Osteoporosis:

Commonly affects the spine- lower back and upper back regions, hip- neck of femur and the wrist

Dosage of exercises in (ACSM position stand on physical activity and bone health)

Youth: Building foundation – strong skeleton, important for adult bone health Mode: impact activities, moderate intensity resistance training gymnastics, plyometric, running and jumping (soccer, basketball) Intensity: high, Frequency: at least 3 d·wk−1, Duration: 10–20 min 

 Adults: Mode: weight-bearing endurance activities, jumping and resistance  exercise,  tennis; stair climbing; jogging, walking,  volleyball, basketball, weight lifting, Intensity: moderate to high, in terms of bone-loading forces, Frequency: weight-bearing endurance activities 3–5 times per week; resistance exercise 2–3 times per week, Duration: 30–60 min·d−1

 Exercise and Sports Science Australia (ESSA) position statement (2016): New research tells us that quite heavy loads improves bone strength in people with osteoporosis and doesn’t put them at increased risk of fractures; however, it’s absolutely crucial that these exercises are performed under strict supervision by a qualified exercise professional

 Types of exercise for Osteoporosis:

  • Strength – progressive resistance training:Working against resistance till your muscles feel tired. Resistance can be in the form of:Gravity-lifting your body weight, Weights, Elastic bands, Resistance training equipment. Eg: Squats, Lunges, wall push-ups and resisted sideways walking with the elastic band. Target areas: upper back, lower back, chest, arms, thighs, legs, Frequency: at least 2 times/ week, Duration: 8 to 12 repetitions, Intensity: moderate- you should be able to talk with slight effort while exercising
  • Flexibility: Capacity of the joint or muscle to move in full range of movement Eg: Hamstrings stretches, calf stretches.Target areas: upper back, lower back, chest, arms, hips, thighs, Frequency: everyday,Duration: 3-5 repetitions with 10-20 sec hold, Intensity: till you can feel a stretch or gentle pull in the stretched muscle
  • Balance: Balance is the ability to stay upright or stay in control of body movement, and coordination is the ability to move two or more body parts under control, smoothly and efficiently. There are two types of balance: static and dynamic. A good balance can help prevent falls. Eg: Standing on one leg with support, Grapevine, Heel to toe walk, Shift weight between heels and toes, Heel raise and hold, Practice your dance moves Target areas: lower body, Frequency: everyday, Duration: 15-20 minutes, Intensity: safe with a bit of challenge
  • Posture: Posture is how you carry yourself in different positions. Target areas: upper back, lower back, Frequency: Everyday, Duration & Intensity: 5-10 minute
  • Aerobic: It is a continuous, rhythmic physical activity that challenges your cardio-pulmonary system (heart and lungs) E g: walking, jogging, cycling, swimming etc. For osteoporosis it is important to include weight bearing aerobic exercise. Good non slippery shoes important. Target areas: heart and lungs, Frequency & Duration: 150 minutes per week or 20-30 minutes per day, Intensity: moderate to vigorous, somewhat hard to hard

Osteoporosis prevention and management at Synergy:

  • At Synergy, we use Med X exercise program to target the spine and the spinal muscles by isolated strengthening along with the targeted progressive resistance training

Benefits of Med X Strength training Research has identified that regular, on-going strength training for post-menopausal women is an effective means to preserve bone density and improve muscle mass, strength and balance

Strength training over a period of time will prevent not only the loss of bone mineral density, but also will work to build bone matter. Bone re-modeling is directly dependent on the mechanical load placed on it during strengthening of the musculoskeletal system

Med X improves bone mineral density(American college of Sports Medicine 1992)Study outcomes and clinical relevance: Six months of specific lumbar extension exercises can increase bone mineral density of the lumbar spine in the elderly. Resistance training fortifies not just muscle but also connective tissue and bone. By increasing your strength you are less likely to fall and you are able to go through your daily activities more comfortably

Prevention

How to prevent spinal fractures? Avoid: Twisting, Bending, Holding or lifting a heavy object, Sitting too long – get up every 30 min, sitting without back rest

Safe home environment:

Get rid of rugs, Clear home clutter, Tie up cords and cables, Use night light, Grab bars near stairs, bathroom etc., Regular vision checks, Check medication side effects like dizziness. Mobility aids- walking sticks

For Appointment Call: 64630905.