CD - Australian Fitness Network

AUTHOR’S BIO
OSTEO-FIT:
BONE-CONSCIOUS AQUATIC EXERCISE
Connie Jasinskas, MSc
�People who like to exercise
in the water are often told
that aquatic exercise is not
an eff ective way to maintain or build
bone mass. This article examines some
of the literature pertaining to this issue,
as well as important information and
exercise ideas to share with your boneconscious
clients.
SOME FACTS ABOUT BONE LOSS
Osteoporosis is defi ned as ‘a chronic,
progressive skeletal disorder in which
the architecture of bone deteriorates
and bone mass decreases. This results
in fragile, weakened bones that fracture
easily, even in the absence of trauma.’
Common fracture sites are the forearm,
wrist, vertebrae, pelvis, and hips.
HOW DOES OSTEOPOROSIS
HAPPEN?
Healthy bone is constantly being formed
(osteogenesis), broken down and
reabsorbed (osteolysis). When osteolysis
is greater than osteogenesis, we have a
net loss of bone mass – bones become
weaker, more brittle, and more likely to
fracture. Humans achieve peak bone
mass in their early 20s, and usually
maintain that mass until their 40s.
Following menopause in women, there
is a period of more rapid bone loss for
fi ve to seven years. Osteopenia may
be diagnosed when bone mass falls
below normal levels. Men continue to
lose bone more gradually, and later in
life. There is no cure for osteoporosis.
Treatment to help restore or maintain
bone mass can include dietary
supplementation (calcium, vitamin D),
Connie is AEA certifi ed and teaches land and water classes for bone-conscious clients in Cambridge, Canada. She brings
over 30 years of experience, passion and humour to her work as an international health educator. Through her company
For the Love of Fit, she has educated exercise specialists in the UK, Europe, South Africa, Australia, the US and Canada.
For more information visit www.fortheloveoffi t.com
bone-building drugs (bisphosphonates,
calcitonin) and exercise.
WHO IS AT RISK FOR
OSTEOPOROSIS?
People with slighter skeletons and
low BMI, a genetic predisposition to
osteoporosis (European and Asian
ancestry), early menopause or hormone
loss (due to medical or other issues),
immobility/lack of exercise, alcohol
abuse, certain medications and disease
states are all factors increasing risk for
bone loss. Advanced age is a key risk
factor; ‘After 40 years of age, the risk for
osteoporosis increases fi vefold for each
decade of life’ (Weppner, 2009). By age
75, women have lost 25 to 40 per cent
of their bone mass (≥30 per cent loss
defi nes osteoporosis).
WHAT ARE THE CONSEQUENCES
OF OSTEOPOROSIS?
Osteoporosis aff ects one in three
women worldwide. In Australia over
two million people are aff ected by
the disease. According to the Garvan
Institute osteoporotic problems cost
the Australian community an estimated
$1 billion per year in direct costs, and
$7 billion in total costs (which includes
factors such as carers and lost income).
Once a fracture has occurred, pain,
deformity, loss of function, and mortality
increase dramatically. Falling and fracture
risk are increased by weak leg muscles,
poor vision, poor balance, dizziness
or disorientation (from medicines,
blood pressure or other health issues).
Prevention of falls is a key component of
fracture avoidance.
HOW DOES AQUATIC EXERCISE
HELP?
Weight-bearing exercise is commonly
recommended to encourage the
building and maintenance of bone
mass; however, recent research is
supporting the power of pool exercise.
• We know exercise adherence and
tolerance are better in the pool
(especially when arthritic joints are
also involved).
• Pool programs are cost eff ective, and
readily available to most people.
• Aquatic exercise programs can be
designed to improve balance, core
and lower extremity strength – all
factors that reduce the risk of falls
and fractures.
‘The benefi ts of water exercise are
well documented. A regular routine can
be as benefi cial to the cardiovascular
system as jogging or fast walking. It has
also been shown to increase muscle
strength, improve balance and help
prevent osteoporosis’ according to
David Cosca, MD.
Colado et al (2009), showed similar,
signifi cant fi tness training results when
comparing aquatic exercise and landbased
elastic resistance exercise. Aquatic
exercise proved to be superior to land
exercise in improving core strength.
‘Although weight-bearing physical activity
is known to be superior to non-weightbearing
activity to increase the bone mass,
our present evidence shows that aquatic
and weight-bearing exercises both can
increase calcaneal BUA’ (bone mass of the
heel, measured by ultrasound), (Ay, 2005).
AQUA
NETWORK WINTER 2010 www.fitnessnetwork.com.au
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