Did you know that weight training for osteoporosis -- not just walking or doing aerobics, but lifting weights -- can help protect your bones and prevent osteoporosis-related fractures? Studies show that strength training over a period of time can help prevent bone loss -- and may even help build new bone.
By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
During weight-bearing activity, the muscles and tendons apply tension to the bones, which stimulates the bones to produce more bone tissue. As a result, bones become stronger and more dense and the risk of osteopenia, osteoporosis, and fractures decreases.
Dumbbells are a versatile piece of equipment that people can use in weight training for osteoporosis. People should choose lightweight dumbbells before slowly building up to heavier ones. Many dumbbell ranges start at 1 pound (lb), and they may find they can work up to using 5-lb dumbbells.
Osteoporosis is more likely to occur in people who have: Low calcium intake. A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures.
Examples of good bone-building exercises including squats, shoulder presses, deadlifts, lunges, push ups, and pull ups. “Yoga moves like downward dog are also great,” she says.
Osteoporosis is not reversible, but medication, a nutrient-dense diet, and weight bearing exercise can help prevent further bone loss and rebuild bones.
If you have osteoporosis, you are probably aware of the benefits of exercise for your bone health. What you may not be aware of is high intensity weight training is better for your bones than lower intensity weight training which is more commonly done.
Squats, deadlifts, and split squats or step ups for the lower body, and push-ups and presses for the upper body. These exercises should be used whenever possible taking care to not force the issue around any mobility constraints or other frailty concerns.
The bone-building phase in young adults -- at its speediest -- takes three to four months, and it may take a lot longer if you have osteoporosis or are older.
The most effective type of exercise intervention on bone mineral density (BMD) for the neck of femur appears to be non-weight bearing high force exercise such as progressive resistance strength training for the lower limbs.
Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss.
A large bone mass early in life protects against osteoporosis. Peak bone mass is determined by sex, heredity family history, race, diet and exercise. Sixty per cent of bone growth occurs during adolescence. Moderate exercise protects against osteoporosis, but too little or excessive exercise may cause osteoporosis.
Men who began treatment at age 50 had a life expectancy of 18.2 years, while the life expectancy for a man beginning treatment at 75 was an average of 7.5 years. For women, the figure was 26.4 years for those beginning treatment at 50 and 13.5 years for those beginning treatment at 75.
Several natural interventions promote increased bone health. These include sufficient consumption of bone-supportive nutrients through healthy eating and nutritional supplements, including calcium, magnesium, vitamin D, boron, strontium, soy isoflavones, and vitamin K.
Bone loss begins to occur at an approximate rate of 0.25% a year and is variable depending on many genetic and environmental factors. This may be considered the second stage towards osteopenia and/or osteoporosis. It is important to understand that this is a perfectly normal part of the aging process.
Recommended exercises for people with osteoporosis
Exercises that are good for people with osteoporosis include: weight-bearing aerobics exercise such as dancing. resistance training using free weights such as dumbbells and barbells, elastic band resistance, body-weight resistance or weight-training machines.
Ab exercises that maintain proper spinal alignment, without forward bending or crunching will not only help to create a flat tummy and a strong core, they'll also increase your bone density. The plank is one of the best exercises to do in place of standard crunches.
Bisphosphonates are usually the first choice for osteoporosis treatment. These include: Alendronate (Fosamax), a weekly pill. Risedronate (Actonel), a weekly or monthly pill.
Summary. Diet, vitamin D and weight-bearing exercise can help to prevent osteoporosis. If you have osteoporosis, medical treatment can prevent further bone loss and reduce your risk of bone fractures.