Embracing Activity with Osteopoeina and Osteoporosis: Understanding Sedentary Behavior and Its Effects

We all have our unique differences; some individuals find it effortless to stay active, while others struggle. For various reasons, certain people may not engage in active hobbies or may lack awareness of the health consequences associated with their increasingly sedentary lifestyles. Additionally, there are those who may feel apprehensive about stepping outside their homes, leading to a rise in sedentary behavior. The simple activities, such as walking around the supermarket, using stairs in shopping centers, or moving from car parks to destinations, become less frequent.

For individuals with sedentary lifestyles, the absence of physical activity and exercise can have a range of negative consequences:

Bone Health: Bones are not being adequately loaded, and bone density increases positively in response to stress.
Muscle Condition: Underused muscles can become complacent, leading to weakness as they perceive themselves as unnecessary. Sarcopoenia is a term given to excessive loss of muscle, often seen in combination with osteoporosis.
Increased Fall Risk: Weaker muscles heighten the risk of falls, create a fear of falling, and diminish the ability to perform daily tasks, perpetuating further sedentary behavior.

The decline in physical activity and conditioning can result in unwanted effects, including a general decline in health and even progression towards frailty. This deterioration can hinder recovery after a broken bone or after surgery for a fractured arm or hip. Unfortunately, the societal notion of "taking it easy" as we age, alongside reduced physical activity and exercise, is prevalent. Compounded by the fear of bone fractures due to osteopenia or osteoporosis, individuals might shy away from their array of activities. Even a brief period of a sedentary lifestyle can significantly impact bones, muscles, and many other bodily systems.

The encouraging news is that older adults respond to exercise just as effectively as twenty-year-olds! Deconditioning and even frailty can be reversed. Individuals can return to weight-bearing exercises, strengthen their bones and muscles, and enhance their balance and coordination. If you consider yourself "out of action," it is advised to reintroduce activity slowly and progressively. This approach minimizes the risk of injury while ensuring improvement. If you're unsure where to start, focus on activities that feel safe and secure—after all, any movement is activity than none! If you are still unsure where to start, takk to a healthcare professional.

When a situation arises whereby access to our usual motivations to exercise and remain physically active are removed, then we need to bear in mind that we may decondition. We may be used to walking to and from work, going for a walk at lunch time, walking around a workplace floor and up and down stairs. We may be used to attending a gym or exercise classes, going to the golf or tennis club and even walking around shops.

It is important that we don’t walk blindly into a situation where we allow deconditioning to happen. At any age it can have a short and long term effect on our over all health and wellbeing. In older people it can also have a effect on our ability to function safely and independently. Deconditioning can happen quickly.

During the winter or times of prolonged bad weather, illness or injury recovery, work projects, holiday or whatever may cause us to become inactive, it's important to minimise the impact being sedentary has on our well-being.

With that in mind, the evidence-based tools we need to stay as well as we can are:

150 minutes a week of moderate intensity aerobic exercise. This means, being active to the point that you could converse with another person but you would be a bit more aware of your breathing in doing so. If you are new to exercise or recovering from illness, then a relaxed pace, gentle walk is perfect. If you can get out for walk or run in a quiet area, do. If your balance is not great and you are fearful of falling, walking or marching on the spot for even one minute at a time, regularly will do just fine. Everything counts and it all adds up.
Strength training exercises on 2 days of the week. This means different things for different people. Basic body weight exercises may be enough here - going from sit to stand, squats, push ups against the wall/ stairs or floor, climbing steps, rising up and down on your toes, kneeling and getting up again. If you do these things in your day to day life then doing a few extra, regularly will help keep muscles working.
Balance It is important that, whatever you are doing in terms of exercise or day to day activity, that you don’t put yourself at risk for a fall. You can use your hands and a stable surface to support you during activities. It is a good idea to be aware of how much support your upper limbs are giving your balance. Balance seems to respond best to doing a little bit often. Exercises can be as simple as standing one leg with hands on a kitchen counter. You will be looking to have a little wobbling going on at your ankle but at the same time being in control and safe. And the really good news is - no matter what age you are, your body will respond to exercise!