Exercise will beat Osteoporosis

Brisk walking, jogging and weight training are the most effective forms of exercise to improve bone and muscle strength, Australian experts say on World Osteoporosis Day.

It is estimated that one in two women and one in three men over the age of 60 in Australia will suffer a fracture related to osteoporosis – the loss of bone tissue – research from the University of Melbourne shows.

However, regular exercise can reduce that fracture risk by up to 50 per cent.

“Osteoporosis places a huge burden, both physically and financially, on the individual and the general community, and research shows that the rate of osteoporotic fractures is significantly increasing, particularly with our ageing population,” Head of Osteoporosis Australia Judy Stenmark said in a statement.

The group has released a series of exercise and fracture prevention guides, endorsed by Federal Minister for Ageing Justine Elliott.

The guides suggest how to reduce the incidence of osteoporosis.

“Exercises should target the main muscle groups, such as the arm muscles (biceps and triceps), upper torso muscles, lower abdomen muscles, muscles around the hip, thigh muscles (quadriceps and hamstrings) and calf muscles,” guide co-author Maria Fiatarone Singh said in a statement.

“The most effective activities progress in difficulty and always challenge different muscle groups.

“The best activities for great bone health are those done in rapid, short bursts of high intensity such as brisk walking, jogging and weight training.”

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