Strength training for Osteoporosis
Pharmaceutical agents are effective in reducing the risk of fractures associated with osteoporosis however are not the only preventative strategy. They have no effect on other key risk factors, such as muscle strength, balance, coordination and overall functional performance, all of which have been associated with an increased risk for falls and fracture
Strength and balance training can reduce the risk of falls by approximately 30%
Bone is a dynamic tissue that responds to changes in load by increasing its structure and strength.
Bone strength responds more to:
Dynamic rather than static loads
Loads that are high in magnitude and applied rapidly
Loads that are applied in diverse loading directions
Exercise Recommendations
1 Progressive resistance training
2 sets of 8-12 reps
1-3min rest between sets
Exercises targeting muscles that attach to or cross the hip and the spine
2 Weight Bearing impact exercise (jumps/hops)
- 3-5 sets of 10-20 repetitions
- 1-2mins rest between sets
3 Balance
Accumulative 2-3hr per week
The above exercise recommendations can be combined into 2-4 sessions per week
Exercise must be SPECIFIC and show PROGRESSIVE OVERLOAD
EXERCISE IDEAS
<<<<easiest to hardest>>>>
Marching on the spot
Single leg balance
Calf Raises
Bridge
Lunge
Side lunge
Sit to stand
Squats
Lateral step-ups (15 cm)
Forward step-ups (15 cm)
Step-up (30 cm)
Lateral step-up (30 cm)
Hopping
Vertical jump
Jump squat
Side-to-side jumps
To reduce the risk of injury, it is recommended that sedentary people or those with any functional impairments undertake a period of lower limb muscle strengthening and core stability training prior to attempting weight-bearing impact exercises.
For people with severe osteoporosis, a recent history of fracture or other co-morbidity such as pain from osteoarthritis, some weight-bearing impact exercise may be contraindicated.
If you have any questions or are wanting a specific strength program to help with Osteoporosis, please just reach out.
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We also run group exercise classes that are focused on strength and balance to prevent falls and increase bone health. Click here to find out more about our group classes run by physios at the Seaforth Bowls Club