Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone density). Any bone can be affected by osteoporosis, but the most common sites are the hip, spine, wrist, upper arm, forearm or ribs. Fractures in the spine due to osteoporosis can result in changes in posture and height loss.
As bones become thinner and less dense, even a minor bump or fall can cause a serious fracture. Falls are a common cause of fractures for people with osteoporosis. Osteoporosis usually has no symptoms until a fracture occurs – this is why it is often called the ‘silent disease’.
WHY IT’S IMPORTANT TO EXERCISE?
Exercise can help bones modify their shape and size so they become stronger and this can prevent injuries. Exercise also increases muscle strength and improves balance which can help reduce the risk of falls.
Approximately one-third of people over 65 fall each year and it’s estimated that around 6% of falls result in a fracture. This makes maintaining bone density and preventing falls an important health issue.
Physical activity plays role in primary, secondary treatment and prevention of osteoporosis.
WHY ADD HIIT TO YOUR TRAINING?
The two most effective exercises for building strong bones are weight-bearing exercises such as walking or dancing and strength-training exercises such as using free weights or doing push-ups. High-intensity interval training is a mix of both weight-bearing and strength-training, and is proven to be one of the most the effective ways to stimulate bone and muscle growth and burn more calories over a longer period. In other words, the types of weight bearing and strength training exercises you do can further improve bone density and in turn, help prevent conditions such as osteoporosis
Our experienced Metafit coaches can tailor a plan to suit your needs.