Whatever your age, it is recommended to maintain regular physical activity to reduce the risk of osteoporosis. What sports can we practice depending on the age group?
- Approximately 5.5% of the general population is affected by osteoporosis.
- Physical activity, whether among the youngest or the elderly, is essential for preserving bone mass.
- Physical activity of 30 to 45 minutes per day is recommended to prevent the risk of osteoporosis.
A pathology linked to aging, osteoporosis results in a reduction in bone mass and a degradation of the structure of the tissue that composes it. “It makes bones more fragile and therefore considerably increases the risk of fractures. Current research aims to better understand the mechanisms of this disease, and to better detect it”can we read on the platform of the National Institute of Health and Medical Research (Inserm).
Physical activities to practice to protect your bone mass
Nearly 5.5% of the general population, mainly women, are affected by osteoporosis. From a very young age, practicing physical activity is essential for the acquisition of peak bone mass and thus reduce the risks of this disease. “So obviously, over the years, and in particular after menopause or among older people, physical activity will have a benefit on bone mass, but also on preventing the risk of falling by maintaining quality muscle and thus limit the occurrence of falls and therefore fractures”explains Doctor Emmanuelle Vigneault, rheumatologist, specialist in osteoporosis at the Hospices Civils de Lyon.
In children and young adults, several types of physical activity may be recommended to preserve bones. This is particularly the case for impact sports such as certain exercises performed in the weight room, walking or running. Endurance activities such as swimming or cycling also have benefits for maintaining muscle tone, but do not have a particular effect on bone mass.
As for the elderly, several physical activities can be offered to prevent osteoporosis, but also the risk of falls. “Walking still remains effective and easy to do even for individuals over 65 who have never been sporty. Tai chi is also recommended [art martial privilégiant la douceur et la détente, ndlr] or Pilates. These are sports that are easy to practice and are not traumatic.”underlines the rheumatologist.
Prevention of osteoporosis: how often should you exercise?
Regularity is the key to preserving bone mass. It is generally recommended to move 30 to 45 minutes per day. For example, we can decide to integrate walking into our daily life by getting off a stop earlier when we are on public transport, or favor walking or cycling over the car. “We can supplement these habits with physical activity in the gym or with self-gymnastics at home. Of course, we must adapt according to the age group and habits of each person”notes Doctor Emmanuelle Vigneault.
