Training Tips for Osteoporosis Prevention
Author: Isabelle Boulay
one of the best ways to prevent osteoporosis? According to many
experts in the field of bone health, it's exercise. More specifically,
strength training offers many benefits for men and women at risk
of bone loss from osteoporosis.
training, also called resistance training, uses resistance from
free weights, resistance bands, and water exercise or weight machines
to help build strength in muscles. It also can help work on the
bones to prevent the loss of minerals that weaken them. In fact,
according to sports doctors, strength training can increase your
bone strength, reduce your risk of osteoporosis, improve the strength
of your connective tissues, which increases joint stability and
increase the functional strength of your muscles.
you already have osteoporosis, say doctors, strength training
can still benefit you in many ways, but you should work with your
doctor or an experienced physical therapist to design a workout
that will benefit your bones without increasing the risk of stress
or compression fractures.
your main intent is to prevent osteoporosis, you should work with
heavier weights and more resistance. A study conducted at the
University of Arizona and published in Medicine and Science in
Sports & Exercise gives some answers to that. In that study, scientists
recruited 140 post menopausal women with a history of sedentary
lifestyle for a year-long regimen of three time's weekly workouts.
The women performed eight exercises specifically chosen to work
on particular muscle groups .Scientists took bone scans both before
and after the study. The results showed that the chosen exercises
had a measurable effect on the bones of the hips, site of the
most common fractures in post menopausal women. They also found
that the greater the amount of total weight lifted over the course
of the year, the greater the benefits to the bones.
you're just starting a resistance and strength training program,
doctors and physical therapists offer the following tips:
your doctor and follow a program designed by a physical therapist
which takes your strengths and needs into account.
out at a gym or health club under the supervision of professionals
who can help monitor and adjust your workout program.
slow and build gradually. Strength and resistance training is
a slow process.
increase weights in resistance training more than 10% at a time.
Increasing more than that risks injury.
and lower weights slowly. Avoid 'jerking' them up to avoid injury.
Perform your resistance workout every third day.
exercise that puts a lot of strain on your joints and bones, and
stay away from the rowing machine. The bending required puts your
spine at risk of compression fractures.
any area is particularly tender or stiff immediately after a workout,
apply ice to it for 10-15 minutes to reduce inflammation.
exercise, weight control and a healthy diet all contribute to
keeping your bones strong and preventing the loss of bone density
due to osteoporosis. Do your bones a favor and give them a good
workout a couple of times a week.