Strength Training to Manage or Prevent Osteoporosis
Osteoporosis is a loss of bone density – which weakens bones 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. In response, the bone will lay down new bone to increase density.
Strength training at Kieser is beneficial for clients with osteoporosis as it:
Is low impact & completed with slow movements
Is supervised by a Physiotherapist or 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
Programs for Treatment and Prevention of Osteoporosis
The important aspects of your training program for the treatment 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 two areas are the most important as fractures in this area can have the greatest effect
- Higher frequency of training – aim for three times per week although two will still deliver good results