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Osteoporosis: A Trainers Guide to Healthier Bones Introduction to Osteoporosis and Exercise Osteoporosis is defined as an ‘abnormal porousness or rarefication of bone by the enlargement of its canals or the formation of abnormal spaces’. If you are a woman, know a woman or care about the woman in your life, this condition may be present or lurking insidiously in the background of each of your lives. In the United States and in the developing countries of the world osteoporosis is becoming epidemic especially in white woman over the age of 50. According to the definition stated in the NSCA Essentials of Personal Training, osteoporosis is a result ‘of long term net demineralization of the bone,’ a ‘degenerative disease of the skeletal system condition resulting in a progressive loss of bone proteins and minerals.’ Osteoporosis is estimated to affect upwards of 13-18% of the female population with osteopenia affect another 37-50% of the females in the United States. Either of these conditions puts a woman at risk of suffering compression fractures in the spinal column and adds to the chances of breaking other bones in the body. There is hope for change as research reveals exercise, bone density and fracture risk have a positive interrelationship. The stress placed on the skeletal structure has a direct affect on the density of the bones. Stronger muscles make stronger bones, thereby making exercise one of the keys to denser bones. Specific sites on the body respond differently to exercise. In the case of the hips and spine, the most positive effect results from performing weighted back squats. Yes I can hear many of you saying squats are bad for your knees, your back, your whatever…blah, blah, blah. But if you want a strong body with strong bones then squats are the main exercise of choice. Each exercise must be done correctly. If you don’t know how to do a specific movement, then find a knowledgeable strength coach (http://www.explosivelyfit.com/coach.htm) who will teach you the proper form. Intensity of the load is a critical factor in your exercise program-soup cans won’t cut it here. Neither will light little dumbbells. You have to go heavy (within your capability) in order to get strong bones. Make note of the fact that well - planned exercise training programs prevented or reversed an average of nearly 2% bone loss per year. These strength training programs are designed and implemented within exercise guidelines that lead to temporary muscle fatigue and with loads that stimulate bone growth. Added to the high load factor are low repetitions and relatively long recovery times or rest periods between sets of exercises. High impact exercises, such as skipping a rope and jumping are alternate means of effectively building strong bones, but only after a multiple months of low impact training if you are at risk of fracture. Remodeling your bones will take up to six months before measurable and noticeable changes take place; just keep at it. Dense bones lower the risks of sustaining a fracture. But if you are susceptible to falling due to a lack of balance this issue must also be addressed. Some simple but effective balance exercises are those of walking on your toes or heels for a challenging distance. Perform these next to a railing or a wall. If you begin to fall you’ll have something to catch yourself on. Other good exercises are standing on one foot, or squatting on one leg if you are strong enough to do so. It may be better to do the one leg squats onto a sturdy chair that is pushed up against a wall so it doesn’t move as you sit on it, or next to a counter top so you’ve got a place to grab onto if you can’t do them. Other balance exercises that have proven beneficial are those conducted standing on one foot while swinging your arms in the normal walking pattern or with your eyes closed. Make sure that you are near a wall or a sturdy piece of furniture in the event you begin to fall so you will be able to catch yourself. The keys to increasingly higher bone mineral density lie in a strength program that is basic in nature and features high loads which stimulate the muscular growth in the hips, back, and arms. This program should be safe for all except those with severe osteoporosis. The doctor’s conclusion that you have osteoporosis brings with it the fear of having to limit your lifestyle. Many people stop being active which is diametrically opposite to what they should be doing to maintain their health. Just because this diagnosis has been made does not mean you are in an immediate danger of suffering a fracture. There are steps you can take that may lower your risk of suffering a bone fracture and exercise is but one of them. This manual is designed for the person that has been diagnosed with osteoporosis. I invite you to follow along as the healthy bone plan develops. This begins with a short chapter on the benefits of physical activity and is followed by how the bones grow and remain a vital part of your good health. Next ensues brief statements about the benefits of exercise, nutrition, the importance of staying properly hydrated, along with how the body and bones adapt to training, exercise definitions, and injury management. But that’s not all this manual covers. I have also included chapters on posture, flexibility, the proper way of warming up before exercising and added reproducible charts to track your progress along with complete chapters on balance and coordination which include numerous exercises to practice with and eventually master in your quest toward better bone health. Since the dangerous repercussions of falling are in some cases disastrous there is a section devoted to this potential aspect of your life. Not only do I tell you the how your body adapts to exercise, I have included a three month plan for improving your strength. Strength, as you well know, is a necessary part of maintaining bone health and the prevention of falls with the resultant possibility of a fracture. This ends with an excellent massage chapter by Tamera Snelling, LMT from Oregon, USA. The bottom line take home message is you have to place a level of stress
on your bones and muscles with weight bearing exercise in order to make
a difference. It would be my suggestion that you read the entire manual before starting the exercise schedule. By knowing what’s inside the covers you will have a better idea of where you are going to end up. Okay let’s get on with it. But before we do that take a look at what is in this manual. Table of Contents Introduction-Osteoporosis and Exercise Osteoporosis: A Trainers Guide
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