Osteoporosis
&
Osteopenia
Exercise Strategies for Managing Osteoporosis and Osteopenia
Osteoporosis and osteopenia are conditions characterized by reduced bone mineral density (BMD), increasing the risk of fractures, particularly among individuals aged 55 and older. Recent research over the past 15 years has identified high-intensity, weight-bearing exercises as a leading intervention for enhancing BMD and promoting bone health. LaChance Fitness Training has experience and expertise in working with individuals suffering from osteoporosis in slowing BMD loss and even increasing BMD over a one-year period of tailored weightlifting interventions.
The Role of High-Intensity, Weight-Bearing Exercise
Weight-bearing and resistance training exercises involve activities that make you move against a resistance, like gravity if using free weights. High-intensity forms of these exercises have been shown to stimulate bone formation and increase BMD. Engaging in such exercises can lead to significant improvements in bone health, as well as muscle strength and cognitive functioning.
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For example, studies have demonstrated that high-intensity resistance and impact training (HIRIT) can lead to notable increases in BMD in postmenopausal women. One study reported a 2.9% increase in lumbar spine BMD and a 0.3% increase in femoral neck BMD after eight months of high-intensity resistance and impact training.
Recommended Exercises & Safety Considerations
Incorporating the following high-intensity, weight-bearing exercises into your routine can be beneficial:
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Resistance Training: Utilizing free weights, resistance bands, or weight machines to perform exercises like squats, deadlifts, and overhead presses. These movements apply stress to bones, stimulating growth and increasing density.
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High-Impact Aerobics: Engaging in activities such as dancing, step aerobics, or jogging, which involve movements that exert substantial force on the skeletal system, promoting bone strength.
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Plyometric Exercises: Incorporating jump training, such as hopping or jump squats, can enhance bone density. A systematic review and meta-analysis indicated that jump training has positive effects on BMD in adults.
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However, before beginning any high-intensity exercise program, especially for individuals with osteoporosis or osteopenia, it is crucial to consult with a healthcare provider or a certified fitness professional. They can design a personalized exercise regimen that considers individual health status, fitness level, and specific needs, ensuring safety and effectiveness. It's important to note that while high-intensity, weight-bearing exercises are beneficial, they should be performed correctly to minimize the risk of injury. Supervision by a trained professional is recommended when initiating these exercises.
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