Osteoporosis, Exercise and Advice

Osteoporosis is a condition of the skeleton characterised by a decrease of bone density. This increases susceptibility to fractures, particularly of the hip, wrist, and spine. Dexa scans will diagnose the presence and extent of osteoporosis. Blood tests will provide the very important information on how much calcium is absorbed by the body and at what rate the bone is being lost. This will influence the type of medication your GP or Specialist will decide to put you on if indicated. A diet high in calcium and vitamin D is very important as it provides these essential nutrients in a natural form. Egg yolks and oily fish, such as salmon, are good sources of Vitamin D; dairy products and green leafy vegetables e.g. spinach, kale and broccoli will supply calcium.  Snacking on nuts, almond, brazil and cashew nuts is beneficial as they are also high in calcium.

Exercise is essential if you have osteoporosis or even in cases of osteopenia, which is the early stage of bone loss. Weight-bearing exercise will stimulate the production of bone in the skeleton. The Irish Osteoporosis Society is a great source of information and will recommend an assessment by a physiotherapist before commencing any form of new exercises. This will ensure the most appropriate type and intensity of exercise and ensure the best results possible.

At Bray Physiotherapy we will provide an exercise plan based on a form of exercise that you value and enjoy. Exercises will improve strength, flexibility, endurance, balance, coordination and emphasise good posture. Exercise can also be fun and tailored to fit into a daily routine.