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Week 3

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Reason 1

Exercise Improves Bone Health and Reduces Hip Fractures

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Osteoporosis

Ageing causes huge transitions and changes to the human body. One of these changes is that our bones become thin and fragile. In the early stages, when the bones become thinner, the condition is called osteopaenia. When the thinning becomes more severe, the condition is referred to as osteoporosis.

How does this happen?

Bone in the body is in a constant state of turnover. The body removes the old bone and replaces it with new bone. With ageing, the amount of old bone removed exceeds the amount of new bone that is formed. This is why the bones become thin, or “osteoporotic”, with ageing. The severity of the disease can be estimated by measuring the bone mineral density (BMD).

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Normal bone and osteoporotic bone

Osteopaenia and osteoporosis are more pronounced in women than men, as the decrease of sex hormones in women following menopause increases the chance

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of developing osteoporosis. Sex hormones are needed to maintain the calcium and protein in the bone. Women who have been through the change and are in menopause have decreased amounts of sex hormones.

Medicines are available to counteract osteoporosis. However, these medicines only decrease the amount of bone removed naturally by the body. The reasoning behind prescribing these medicines is that slowing down the removal of bone would then increase the total amount of bone that is still present.

However, the bad news is that the bone that remains is old. Old bone is not as strong or healthy as fresh new bone. Hence the medicine provided to treat osteoporosis does not produce good new bone. In actual fact, it may even suppress new bone formation.

But the great news is that exercise is different. It creates new bone. The fresh new bone that is formed as a result of exercise is far superior to the retained old bone. Resistance training and weight-bearing activity are effective ways for older adults to maintain and increase the strength of their bones [1]. Hence, exercise acts both as an effective measure to prevent the development of osteoporosis and helps with the treatment for osteoporosis if the condition develops [1].

Hip fractures

Hip fractures are painful and debilitating injuries, especially for older people. Hip fractures are related to osteoporosis. A hip fracture requires a major operation to either fix the broken bone or to replace the

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The different types of hip fractures

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hip. Following such a major operation, it can take many months or up to a year to regain maximum muscle strength and mobility. It is therefore vital to do everything possible to avoid the injury in the first instance.

A paper by researchers Feskanich and team investigated the possible relationship between exercise and hip fracture risk. In this study, the activity levels (including walking, sitting and ten other forms of activity) of 35,996 men aged 50 years and older were observed for a period of 24 years [2]. Feskanich and colleagues used the results of this study to calculate the

relationship between physical activity and the risk of hip fractures. Their most significant finding revealed that simply walking more often lowered the risk of hip fractures by as much as 43% [2].

Walking is a weight-bearing exercise. This means that the bones in the legs carry the weight of the body while walking. The increased weight and stress transmitted to the bones allows the generation of new bone and prevents osteoporosis. The new bone makes the bones strong, and they are less likely to break or fracture even following a fall.

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Metaphor 3 – Can Weak Muscles Damage My Joints and Disks?

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What is the story?

Penelope bought a new car. The manual of the vehicle stated that the tyres required a certain air pressure. Initially, the tyres were well inflated and there were no problems.

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Over time, the tyres began to lose air and became deflated, but Penelope was too busy to go to the garage. She ignored the problem and continued to drive. Driving on the deflated tyres caused the car to become unstable. This instability damaged the shock absorbers in her car.

As the shock absorbers were damaged, she had to take her car to the garage to get them replaced and her tyres pumped up.

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So, what went wrong?

Penelope did not take good care of her car. If she had looked after her vehicle and re-inflated the tyres as the manual had instructed, then the car would not have become unstable, and the shock absorbers would not have become damaged.

How can we relate this story to our health?

The muscles in our body are like the car tyres in the story. The discs in the spine and the joints in our limbs are like the shock absorbers. If our muscles are strong, then there is less stress on our discs and joints.

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If the muscles are weak, the increased stress will damage and injure our discs and joints. The muscles and the discs/joints are a pair and need to work together.

Moral of the story

Muscles and Joints/Discs – United we stand, divided we fall.

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Exercise Notes For Week 1

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“Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.”

“At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.”

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Remember the traffic light system should be used when you exercise.
Please do not go through the red light or break the pain barrier!

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Short intro of encouragement to compliment the notes above.

Please now go to the video page and begin you exercise plan for the week.

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Head and Neck

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Lower Back

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Otago

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References

McMillan LB, Zengin A, Ebeling PR, Scott D. Prescribing Physical Activity for the Prevention and Treatment of Osteoporosis in Older Adults. Healthcare (Basel). 2017;5(4):85. Published 2017 Nov 6.
Feskanich D, Flint AJ, Willett WC. Physical activity and inactivity and risk of hip fractures in men. Am J Public Health. 2014;104(4):e75-e81.

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