The best type of exercise to prevent bone loss? WHEN Q&A
Short Answer: A combination of progressive resistance training, weight-bearing exercises and balance/mobility training.
For women without osteoporosis or a history of low-trauma fracture, exercise programs should combine a diverse range of exercises:
Weight-bearing impact exercises (e.g. hill-walking, fast paced walking, jogging/running, stair climbs, jumping, aerobics, skipping, dancing, circuit training). Moderate- to-high-impact exercise appears to have greater benefit than low-impact, but may need to be introduced after a 4- to 8-week period of resistance training to ensure adequate strength and function.
Progressive resistance training involving high load and low repetition to strengthen muscles
Challenging balance and mobility training should also be incorporated to reduce the risk of falls.
But why is it necessary?
From the age of 40, we slowly start to lose bone mass. Women are at particular risk due to menopause, which means a dramatic and rapid decline of oestrogen and loss of bone accelerates, leading to increased risk of bone fracture. Along with ageing and other factors, this puts women at risk of developing osteoporosis - a condition where bones are thin, weak and fragile.
To improve or maintain bone health, exercise is integral to slowing this decline! Activities that create a ‘loading’ effect on the bone stimulate extra deposits of calcium and nudge bone-forming cells into action. Relatively few loading cycles or repetitions are needed - short bouts separated by periods of rest are most effective. The result is stronger and denser bones!
Those with severe osteoporosis or who have previously sustained an osteoporotic vertebral fracture should generally avoid dynamic, explosive and high-impact loads, excessive spinal (trunk) flexion (particularly when lifting objects), dynamic abdominal exercises and twisting movements of the spine. High-impact exercise may be a problem for women with continence issues, and so pelvic floor muscle training is also important.
REFERENCES
RACGP HANDI. EXERCISE: PREVENTING BONE LOSS AND FRACTURE RISK. DEC 2016. HTTPS://WWW.RACGP.ORG.AU/DOWNLOAD/DOCUMENTS/HANDI/EXERCISE-PREVENTING-BONE-LOSS-AND-FRACTURE-RISK.PD
BECK BR, DALY RM, SINGH MAF, TAAFFE DR, EXERCISE AND SPORTS SCIENCE AUSTRALIA (ESSA) POSITION STATEMENT ON EXERCISE PRESCRIPTION FOR THE PREVENTION AND MANAGEMENT OF OSTEOPOROSIS, JOURNAL OF SCIENCE AND MEDICINE IN SPORT (2016), HTTP://DX.DOI.ORG/10.1016/J.JSAMS.2016.10.001
NATIONAL OSTEOPOROSIS FOUNDATION. OSTEOPOROSIS EXERCISE FOR STRONG BONES. HTTPS://WWW.NOF.ORG/PATIENTS/TREATMENT/EXERCISESAFE-MOVEMENT/OSTEOPOROSIS-EXERCISE-FOR-STRONG-BONES/
AUTHOR
ELLIE GRIFFIN, RHEA PSERECKIS
DISCLAIMER
THE CONTENT PROVIDED ON THIS WEBSITE IS FOR EDUCATION AND INFORMATION PURPOSES ONLY. IT IS NOT INTENDED TO REPLACE INDIVIDUAL HEALTH PROFESSIONAL CARE. READ OUR FULL DISCLAIMER HERE