Osteoporosis is a condition in which bone mineral density is lost, usually affecting postmenopausal women. Estrogen is a vital element in bone health. After menopause, bone density is the most vulnerable, as estrogen production decreases. Simultaneously, muscle mass decreases with age at a rate of approximately 15 percent per decade, according to the American College of Sports Medicine. Strength training has a twofold benefit here. It can attenuate bone loss as well as increase muscle mass, maintaining healthy levels at any age.
Relationship of Strength Training and Bone Loss
Strength training is an important element in any fitness program, especially for women with osteoporosis because of the causal relationship of muscle work and bone stimulation. As the muscle pulls against the bone when performing strength training, osteoblasts in the bone are released, stimulating bone mineral production. This muscle action makes strength training important in overall bone health
Getting Started
Strength training can be done using machines, free weights, tubing or even your own body weight. The most vulnerable areas for women with osteoporosis are the wrist, hip and spine. Strength-training exercises should focus on these areas as part of a total body program. Strengthening the hip area with leg extensions (hip flexion), side leg raises and side lunges (abduction), and back lunges and inner thigh raises (extension/adduction) work the entire joint. When working the back, focus on extension. Circuit training is a great way to make sure that each body part gets some attention. Perform one to two exercises per body part for 12 repetitions per exercise.
Benefits
A well-rounded strength-training program can help maintain healthy muscles and bones and reduce the risk of fractures. Strength training can also help improve posture and body composition. Weight-bearing cardiovascular exercise and flexibility training are also important components of a complete program for osteoporosis management. Weight-bearing cardiovascular exercise includes walking, jogging, dancing, stair climbing and aerobics. This type of cardiovascular exercise is beneficial because the body supports its weight against gravity, which stimulates bone activity. Flexibility is important in maintaining a supple frame that can rebound from potential falls without harm.
Things to Avoid
Be careful not to load the spine in excess of 25 pounds. Spinal twisting and extreme forward bending should be performed with caution depending on the degree and location of the osteoporosis. Exercise should include some moderate balance challenge, but not be too risky as to increase the chance of falling.
Recommendations
Strength training should be performed two to three days per week for about 45 minutes. Exercises should incorporate some coordination to improve balance and reduce the risk of falling.
Be consistent with your workouts for the best results. Work with a certified exercise specialist who is knowledgeable about osteoporosis. There are many benefits to working with a professional such as education, guidance, motivation and proper program progression.
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