Where strong muscles make strong bones
According to Osteoporosis Australia, “1.2 million Australians have osteoporosis and 6.3 million have low bone density”.
Osteoporosis is a loss of bone density – which makes bones brittle and increases the risk of fracture. Treatment for osteoporosis often requires the prescription of load bearing exercise. This may mean exercise such as walking or running but these exercises carry with them a risk of injury due to impact and repetition
Strength training is beneficial for osteoporosis as it applies a controlled force to the bones. This can be a bending or compressing force and in response the bone will lay down new bone to increase density.
Strength training at Kieser is a low risk exercise with many benefits as it is:
- Low impact
- Completed with slow movements
- Supervised by an exercise physiologist
- Can slow the rate of bone loss or even increase bone density
- Can address bone loss in specific areas – ie lower back or hip
- Can reduce risk of falls by building strength
The important aspects of your training program for a diagnosis of osteoporosis are as follows:
- Variable load – to get bones to respond they must be loaded from all different directions
- Double programs – to address the above point, we sometimes recommend double programs to ensure a high variety of bone loading
- Focused on the hip and spine – these 2 areas are the most important as fractures in this area can have the greatest effect
- Higher frequency of training – aim for 3 times per week although 2 will still deliver good results