Did You Know?

An Introduction to Osteoporosis

Osteoporosis is a condition that affects the bones, making them weak and brittle. It’s often called a “silent disease”, as there are no symptoms until a fracture occurs. Osteoporosis affects 1 in 4 women and 1 in 8 men, and as we age, the risk of developing osteoporosis increases. With age, bones lose mass and strength, becoming more susceptible to fractures. This is particularly important for women, who experience a rapid loss of bone density after menopause.

The Role of Exercise in Bone Density

For years, exercise has been known to help build and maintain bone density (BMD). Specifically, weight-bearing and resistance exercises have been found to be beneficial for preventing and even treating osteoporosis. The impact of exercise on bone density depends on several factors, including the type of exercise, intensity, and duration.

There is strong evidence that certain types of exercise, particularly those involving weight-bearing and resistance training, can increase bone density. However, the amount of exercise and the specific types that work best are still debated. Knowing what exercises are most effective and how often they should be done can help people with osteoporosis or at risk of it improve their bone health.

Exercise plays a vital role in managing bone health and can help prevent or slow the progression of osteoporosis. By focusing on the right types of exercise, such as weight-bearing and resistance training, individuals can increase bone density and reduce their risk of fractures. Taking a proactive approach to bone health through regular exercise can help maintain strong bones as we age, significantly improving quality of life.

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References

Strength & Resistance Training

• Guadalupe-Grau A., Fuentes T., Guerra B., and Calbet J. A. L., Exercise and bone mass in adults, Sports Medicine. (2009) 39, no. 6, 439–468.
• Hingorjo M. R., Zehra S., Saleem S., and Qureshi M. A., Serum Interleukin-15 and its relationship with adiposity Indices before and after short-term endurance exercise, Pakistan Journal of Medical Sciences. (2018) 34, no. 5.
• Cheung A. M. and Giangregorio L., Mechanical stimuli and bone health: What is the evidence?, Current Opinion in Rheumatology. (2012) 24, no. 5, 561–566.
• Nicholson V. P., McKean M. R., Slater G. J., Kerr A., and Burkett B. J., Low-Load Very High-Repetition Resistance Training Attenuates Bone Loss at the Lumbar Spine in Active Post-menopausal Women, Calcified Tissue International. (2015) 96, no. 6, article no. 9976, 490–4.