Even though osteoporosis is a chronic condition that affects both men and women, it is much more likely that a postmenopausal woman will suffer from osteoporosis than any other category of individuals. This particular type of osteoporosis is called primary osteoporosis, because it evolves from the natural bone loss that occurs over the age of 35. Secondary bone loss or secondary osteoporosis, is caused from another medical condition which results in bone loss at a greater rate than normal.
In osteoporosis an individual will be more affected by bone loss in the hips, spine and wrists. These are the bone areas where osteoporotic, low impact or low trauma fractures are more likely to occur. While primary osteoporosis is not curable it is controllable with preventative measures and medications. Individuals who improve their nutrition and include an adequate amount of calcium, magnesium, vitamin D, and vitamin K2, as well as eliminating tobacco and alcohol from their daily lifestyle choices, find that they are better able to prevent osteoporosis fractures. Another preventative measure which is appropriate for men and women of all ages is weightlifting, or weight-bearing exercises which stresses the bones at the hips, spine and wrists.
Weight-bearing exercises include weightlifting, stair climbing, jogging, hiking or other activities that make an individual work through gravity. Although swimming and walking are great cardiovascular exercises they are not the best for building bone. Be aware, however, that weight-bearing exercises do not imply an Olympian effort but rather consistent work three times a week.
Using weight lifting in an osteoporosis prevention or treatment program encourages muscle to pull on bone as it builds bone tissue. The stress of pulling and motion helps to increase the body\’s response to bone building and improve either the natural response or the response to the body from the medication. As an individual does weight-bearing exercises and places stress on the bone it builds more bone tissue.
Before embarking on any exercise program and individual should always seek the advice of their primary care physician to ensure that their current medical status will not be compromised. If you are already diagnosed with osteoporosis than speak with the physician first before starting a weightlifting program to learn which activities might be best for your particular condition. It is also important to ensure that your overall health will withstand the stressors of a weightlifting program.
There are several tips to remember when starting any exercise program, and especially weightlifting. Always drink plenty of water and stay hydrated during the program. Try combining several lifting exercises or using a partner in order to stay motivated. It can get boring doing the same exercises three times a week and by adding a partner or combining exercises you will stay stronger and improve the stress on your body.
As strength increases individuals should increase their resistance or the amount of weight and not just the repetitions. As an individual goes through their day they should add more activities such as stair climbing or parking further from the door.
In a study conducted by the American Society for Bone and Mineral Research, doctors measure to bone density of athletes and proved that the bone that mass density is higher across most boards but particularly high in individuals who practice weight lifting, gymnastics and soccer. Since gymnastics is difficult to learn and soccer requires an entire team, weight lifting in an osteoporosis program is the best option. (1,2)
It is important, especially for women, to safely and effectively use a weightlifting program in order to achieve good bone health. Learning how to appropriately use the weights, how often to do it and when to add resistance or repetitions is an important aspect of the program. As an individual ages the amount of muscle and bone mass declines which often leads to frailty, the primary reason older individuals spend their latter years in nursing homes.
By using weight training to increase strength and balance women will prevent the loss of bone, improve their strength and their ability to balance themselves which decreases their risk of falls and fractures. The addition of a weightlifting program is important in any exercise program and is especially important for individuals who suffer from primary osteoporosis or wish to prevent primary osteoporosis and reduce their risk of developing low trauma fractures. (3)
(1) The University of Arizona Bone Builders: Exercise
(2) American Society for Bone and Mineral Research: Bone Density in Athletes
(3) MayoClinic.com: Osteoporosis