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‘Sport talk for strong bones’: landmark study

High impact exercise key to building bones, maintaining strength, preventing falls and speeding rehabilitation across all age groups – World Osteoporosis Day

Representatives from Australia’s sporting and medical arenas will join forces today (World Osteoporosis Day) to engage in some ‘Sport Talk for Strong Bones’ and launch Invest in your bones: Make it or Break it – a landmark International Osteoporosis Foundation (IOF) study focusing on the importance of exercise for building and maintaining strong bones.

Following the media forum, celebrities will team with supporters of Osteoporosis Australia to participate in the “Make It Or Break It Bone Games” and a BBQ at North Sydney Oval.

The line-up of elite sportspeople will include Wally Masur, Susie Maroney, Jane Saville, Clinton Hill and Katherine Bates, all of whom will be discussing the benefits of a healthy lifestyle, training and bone strength at their level of sport.

According to leading exercise physiologist and Osteoporosis Australia Medical and Scientific Advisory Committee member, Associate Professor Shona Bass, bone mass and exercise are inextricably linked and investing in the right form of exercise across the life span will prevent osteoporosis from continuing to escalate.

“Osteoporosis is not just a disease of the elderly. People of all ages need to focus on strong bone health and ‘bone building’ exercises which can make huge in-roads into future incidences of osteoporosis and fractures.”

Worldwide, osteoporosis affects one in three women and one in five men over 50 and every year almost 40% of people over 65 fall at least once1.

“Now is the right time to become active and reduce your risk of osteoporosis,” said Professor Bass.

“But people are not generally aware of what they can do to keep their bones healthy and strong and there is little understanding about the types of exercises that are needed to improve bone strength.”

To have an effect on bone, exercise needs to be weight bearing and high impact, reasonably vigorous, site-specific and undertaken in short, intense bursts, with the study citing appropriate activities for bones such as walking, jogging, dancing, playing tennis and volleyball, and strength and resistance training1.

‘Sport Talk For Strong Bones’ participant and marathon swimmer, Susie Maroney will attend today’s forum to discuss her personal risk of developing osteoporosis due to her family history of the disease, and the importance of continuous, regular exercise to build and maintain strong bones.

“I have a very good understanding of what it’s like to have osteoporosis because my Mum has lived with it for many years. I’m also aware of the importance of exercising to build strong muscles for strong bones,” said Ms Maroney.

While exercise is encouraged across the board, the study indicates that it is important to understand the way the body responds and adapts to exercise. Age, individual abilities and physical limitations should be taken into consideration when developing an appropriate bone health program.

“A single approach to exercise is not the best approach for improved bone health across the life span, because not only does the skeleton respond to specific exercises, but the aims of the exercise program will change depending on your stage in life,” said Professor Bass.

“For instance, in the young, the aim of exercise is to build a stronger skeleton that can not only support you throughout adulthood, but also help offset bone loss that occurs in older age.

“Adults need to undertake exercise programs that maintain bone strength, and provide varied and different loads on body sites,” said Professor Bass.

“In contrast, the elderly need to engage in activities that prevent bone loss, improve muscle strength and balance to reduce risk of falls

“Falls can lead to osteoporotic fractures and are often the beginning of a cascade of fractures,” Professor Bass said

“If a fracture does occur, then exercise is a critical component of rehabilitation.
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“In summary, this highlights the importance of people undertaking exercise that is correct for the age of their muscles and bones.”

The study further indicates that extremes of exercise can have a deleterious effect on bone, citing a report where “terranauts”, volunteers who remain bed-ridden for months, need excessive training to restore muscle mass and bone density, the latter of which can never be completely restored1.

“Intense exercises of short duration that involve lifting weights, running, jumping and skipping, build bone most efficiently and two or three short exercise sessions separated by several hours are better than one long one,” said Professor Bass.

“It is also more beneficial for bone health to reduce the length of exercise rather than the intensity of exercise you undertake each week.”

The strengthening of bones relies on a bone tissue renewal cycle called “bone turnover”, which is dependent on muscle load. Improving muscle strength relates directly to improving bone strength. Less use of muscles also results in less control exerted by the nervous system, leading to poorer reflexes and an increased risk of stumbling, falling and causing fractures in people with osteoporosis.

Alternatively, over-training, particularly in women, can lead to amenorrhea (loss of menstrual cycle) and oestrogen deficiency, which heightens the risk of osteoporosis1.

Osteoporosis Australia CEO Judy Stenmark said the landmark study has brought the issue of exercise in prevention of osteoporosis to public attention.

“The link between muscle development and bone mass has never really been emphasised.

“It’s a fact that diet, calcium and vitamin D intake are necessary for the development of bone tissue, but it has only been recently acknowledged that exercise is just as important at all stages of life,” said Ms Stenmark.

The report further cites the benefits of exercise in people who have already suffered from osteoporosis, with studies showing exercise helps posture and balance, prevents falls and aids rehabilitation. Patients practising balancing exercises such as Tai Chi were found to fall only half as much as their peers while muscle strengthening exercises helped relieve the pain associated with side-effects of osteoporosis such as kyphosis1(curvature of the spine).

For more information about World Osteoporosis Day and the IOF landmark study, call Osteoporosis Australia on 1800 242 141 or go to www.osteoporosis.org.au.

* FULL MEDIA KIT AVAILABLE ONLINE FROM OCT 20 @ www.vivacommunications.com.au/osteo
* BROADCAST AUDIO GRABS FEATURING SPOKESPEOPLE AVAILABLE OCT 20 @
@ www.mediagame.com.au

For more information about the Invest in your bones: Make it or Break it study or to organise an interview with A/Professor Shona Bass, Liz Ellis or Judy Stenmark, please contact Kirsten Bruce or Ruby Archis from viva! communications on m. 0401 717 566 / 0413 834 906.

Reference

Invest in your bones. Make it or Break it. How exercise helps to build and maintain strong bones, prevent falls and fractures and speed rehabilitation, 2005. International Osteoporosis Foundation (IOF). Written on behalf of the IOF Committee of Scientific Advisors by Helmut W Minne, MD, Chairman IOF Committee of National Societies.