Strength Training Tips For Osteoporosis Prevention

What’s 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
Strength 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
If 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
If 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
If you’re just starting a resistance and strength training
program, doctors and physical therapists offer the following
tips:
Consult your doctor and follow a program designed by a physical
therapist which takes your strengths and needs into account
Work out at a gym or health club under the supervision of
professionals who can help monitor and adjust your workout
program
Start slow and build gradually Strength and resistance training
is a slow process
Never increase weights in resistance training more than 10% at a
time Increasing more than that risks injury
Lift and lower weights slowly Avoid ‘jerking’ them up to avoid
injury
Perform your resistance workout every third day
Avoid 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
If any area is particularly tender or stiff immediately after a
workout, apply ice to it for 10-15 minutes to reduce
inflammation
Proper 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

Tags | compression, connective, exercise, fractures, lifestyle, measurable, prevent, resistance, sedentary, therapist, training, university, weights