 Physical Activity Helps Renew Bone Exercise combined with a daily calcium supplement (600 mg plus 400 IU vitamin D) a daily vitamin C supplement (500 mg) and a healthful antioxidant rich diet effectively helps prevent and manage osteoporosis. Keep in mind, it is the combination of exercise, calcium, vitamin C and a diet rich in fruit and vegtables that work in synergy to maintain bone integrity (prevent bone loss). Studies indicate that sixty minutes of strength training three times a week increases bone mineral density in the hip and spine, preserves total body bone mineral density and increases muscle mass, muscle strength and balance.
Exercise is essential for osteoporosis treatment and prevention because it places stress on bones which results in increased bone mass. This is especially true for weight bearing and resistance (weight training) types of exercise. Stress is the force put on bones. Strain is the amount bone deforms when stress is applied. Exercise bathes bone cells with signals and stimulus to renew and strengthen bone.
Weight bearing exercises refer to activities where the weight of the body is transmitted through the bones, working against gravity. The bones respond to this force by growing stronger. Walking, Tai Chi, jogging, dancing, hiking, stair climbing, and aerobic exercise are examples of weight bearing exercises. These types of exercise work directly on the bones of the legs, hips and lower spine to slow mineral loss. Bike riding and swimming are healthful but are not weight bearing.
Resistance exercises or weight training generates muscle tension on the bones. This strengthens the muscles and stimulates the bones to grow stronger. Strength training includes the use of free weights, weight machines, resistance bands or water exercises to strengthen the muscles and bones in your arms and upper spine. Compression fractures resulting from osteoporosis often lead to a stooped posture and increase pressure along your spine, resulting in even more compression fractures. Exercises (yoga & pilates) that gently stretch your upper back, improve your posture and focus on strengthening the muscles between your shoulder blades can all help to reduce harmful stress on your bones and maintain bone density. Just as muscles get stronger with regular exercise, so do bones. Active women have higher bone density than women who do not exercise. In addition to maintaining bone health, sixty minutes of weight bearing exercise three or more times per week contributes to cardiovascular wellness.
The Bone, Estrogen, Strength Training (BEST) study, lead by Timothy G. Lohman, PhD, of the University of Arizona College of Medicine confirms that exercise and calcium supplementation improve bone mineral density in postmenopausal women. The object of this study was to examine the effect of regular progressive strength training (resistance exercise) at three key fracture sites: wrist, hip and spine.
167 early postmenopausal women, with an average age 56 years participated in this four year study. 54% of the women were receiving hormone replacement in the study. All the women received a daily calcium supplement. Average four year total calcium intake was about 1,635 mg/day, and supplemental calcium intake was about 700 mg/day.
Exercise sessions consisted of three days a week, about an hour per session. Sessions were overseen by a trainer and were composed of leg press, military press, seated row, squats, back extension and lateral pull down. Participants did two sets of six to eight repetitions and about ten minutes of cardiovascular weight bearing activity for each session.
Exercise frequency was positively and significantly related to changes in femur trochanter and neck (hip), lumber spine and total body bone mineral density. Women who attended the most exercise sessions showed the largest gains in bone mineral density.
Mean total daily calcium was positively and significantly associated with change in bone mineral density at the femur trochanter and neck (hip) and for the total body for women not using hormone replacement. Intake of at least 1,700 mg/day of calcium was protective of bone mineral density among women who do not use hormone replacement.
The results of this study supports the long term benefits of strength training exercise (resistance exercise) and calcium supplementation for the prevention of osteoporosis in postmenopausal women who use hormone replacement and women who do not use hormone replacement.
It will be beneficial to consult with a certified physical exercise trainer, to learn how to correctly do the above mentioned exercises for the maximum osteoprotective effect.
Source:
The Bone, Estrogen, Strength Training (BEST) study
Timothy G. Lohman, PhD
UA Center for Physical Activity and Nutrition,
University of Arizona College of Medicine
Osteoporosis International, December 2005 _________________________________________________ Exercise Strengthens the Heart
During exercise the volume of blood flowing to the heart increases. The greater volume of blood stretches the muscle, and the muscle fibers respond with a stronger, more powerful contraction. The heart's muscle bulk increases and its blood vessels proliferate which improves the muscle's blood supply. Over time, the heart becomes more efficient and pumps a greater volume of blood with each stroke, allowing the heart rate to slow down.
Movements to Avoid
Because of the varying degrees of osteoporosis and the risk of fracture, certain strength-training, aerobic and flexibility exercises may be unsuitable.
According to the Mayo Clinic if you have osteoporosis, it is best to avoid the following:
High-impact exercises, such as jumping, running or jogging. These activities increase compression in your spine and lower extremities and can lead to fractures in weakened bones. Avoid jerky, rapid movements in general. Try to move in a slow and controlled manner.
Exercises in which you bend forward and twist your waist, such as touching your toes, doing sit-ups or using a rowing machine. These movements also compress the bones in your spine. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, bowling and some yoga poses.
Before starting any exercise program for osteoporosis consult with your health care professional.
For useful information about osteoporosis and exercise and a slide show regarding exercises for osteoporosis click here.
http://www.mayoclinic.com/health/osteoporosis/HQ00643
Source:
The Mayo Clinic
Tools for a Happier Life 2006
http://www.mayoclinic.com/health/osteoporosis/HQ00643
| updated March 2008 
In the year 2010,
26 million women
50 years of age or older
will have low bone mass of the hip
and 9.1 million women
50 years off age or older will have osteoporosis.
Source:
Bone Health and Osteoporosis:
A Report of the Surgeon General.
U.S. Depart. of Health & Human Services, 2004. Three types of activities
are often recommended
for people with osteoporosis:
strength training exercises
(especially those for the back)
weight-bearing aerobic activities
and flexibility exercises. 
Mechanical stress and gravity acting on the skelton help maintain skeletal strength.
Bones thicken, develop heavier prominences or rearrange their trabeculae in sites where they are stressed. With exercise, the muscles throughout the body develop extra blood vessels and become more efficient at taking in oxygen and nutrients from the blood. |