Osteoporosis in Sport
Osteoporosis weakens your bones, but regular exercise lowers the risk and symptoms.
What is osteoporosis?
Osteoporosis is a condition that makes bones weaker and more likely to break. It happens when your bones lose calcium and other minerals.
It affects many older adults – around half of all women and one-third of men over 60.
Why does it happen?
Women are more at risk, especially after menopause due to hormonal changes that make bone loss worse. Other factors that can increase the risk include:
- age
- early menopause (before you 45)
- family history of osteoporosis
- certain conditions like hyperthyroidism (overactive thyroid) or diabetes
- certain medicines like some cancer treatments and corticosteroids
- lifestyle factors like smoking, drinking, low exercise and not getting enough exercise, calcium and protein or vitamin D.
How does osteoporosis affect participating in sport?
Most people with osteoporosis can stay active and enjoy sport. However, you may need to change or avoid activities that involve high impact, bending forward (like sit ups and toe touches) or increase your risk of falling.
Also be careful with forceful twisting (like golf swings) unless you are used to it, and start new activities that required sudden, forceful movements slowly and with support.
Why is it important to keep active?
Exercise is one of the best ways to protect your bones and overall health. It can reduce bone loss and improve your bone mass, fitness, muscle strength, mobility and balance. Keeping active also helps reduce pain and improve your general mood and energy levels.
The best mix is weight-bearing, impact-loading (like dancing), strength training (such as using weights or resistance bands), along with balance and posture exercises (like tai chi).
You can ask for help
Talk to your doctor, physiotherapist, exercise physiotherapist or health care professional about the best exercise program for you.
You can also talk to your team, coaches and officials about osteoporosis so they can make any adjustments to help you stay involved and active. Open discussions help raise awareness, supporting others to have similar conversations and making sport more inclusive.
More resources
Source: Osteoporosis and exercise | Better Health Channel, opens in a new tab
More information: https://www.healthdirect.gov.au/osteoporosis#causes, opens in a new tab