Osteoporosis….when you hear the word you may think of a disease that older women have. However, it is never too early to think about keeping your bones strong. The National Osteoporosis Foundation defines osteoporosis as “a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, especially of the hip, spine and wrist.” Major risk factors include a low calcium intake, smoking, excessive alcohol use, a sedentary lifestyle and infrequent menstruation. Bone loss typically begins after age 30. The best way to potentially increase bone mass and strength is through physical activity.

Although all exercise is important, weight bearing activity is the best for warding off osteoporosis. Activities such as dancing, walking, tennis, stair climbing and jogging are important along with strength training. A study published in the Journal of the American Medical Association showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70. The American College of Sports Medicine recommends high-intensity, high-impact activities for children to build bone, and moderate to high intensity weight-bearing activities for adults to maintain bone mass.

Strength training should be performed two to three days per week, with weight bearing activities performed three to five days per week. If you have osteoporosis, you should avoid any exercises which include unsupported forward bending or twisting. A full body strength workout should include one or two sets of 10 to 12 reps of an exercise for each muscle group.

Always check with your physician before starting an exercise program. For more information on osteoporosis, visit the National Osteoporosis Foundation’s website at www.nof.org.

 

Written by Kris Cameron, Certified ACE personal trainer and instructor of our Bones Builder Strength Straining Class

 

Kris has worked with all ages from children to the elderly, but her specialty is medical fitness and working with active older adults. With a background in healthcare and physical rehabilitation, Kris has experience working with clients who have orthopedic injuries, arthritis, Multiple Sclerosis, Parkinson’s Disease, Alzheimer’s, cancer, diabetes, heart disease, osteoporosis, bariatric surgery, mental disorders, and stroke. She is also certified through the Ohio Health Delay the Disease-Exercise and Parkinson’s program and through the Arthritis Foundation.