Exercise as Medicine: Part 6

jacky

Exercise as Medicine: Part 6

On Feb 24, 2011

Osteoporosis Prevention and Treatment
[media id="PRD__4cbefe65df9058_29762375" title="Senior Woman Using Gym Machine"]
According to the International Osteoporosis Foundation, 1 in 3 women over 50 years old will experience osteoporotic fractures, as will 1 in 5 men! Exercise can help slim those odds measurably.
One study for instance – lasting 20 years and involving over 700 postmenopausal women – found that a combination of weight training and aerobics enhanced regional bone mineral density. This is extremely significant because this population group is particularly susceptible to osteoporosis. In fact, experts estimate that there are 25 million victims of osteoporosis in the nation, half of which are U.S. women age 45 and older.
To minimize your risk of developing osteoporosis – or to reduce its severity if you’re already afflicted – make strength training and cardiorespiratory exercise a part of your regular routine. This will place the necessary stress on your bones to keep them healthy and strong.
Here’s what I suggest to get you started:
First, help get to your goal of 10,000 steps per day by performing cardio exercise at least 3 times per week for a minimum of 30 minutes. Also, perform strength training 2-3 days per week that challenges the entire body by doing exercises that work multiple muscles at once and require you to move in different directions – stressing your bones and joints differently – such as the Turning Step-up to Overhead Press with 2-Arms.[media id="DEV__4c7e488f0a48a8_40656716" title="Turning Step-Up to Shoulder Press"]
References:
1. Nordström A, Olsson T, Nordström P. Sustained benefits from previous physical activity on bone mineral density in males.  J Clin Endocrinol Metab. 2006; 91(7):2600-4.
2. Kelley GA. Exercise and regional bone mineral density in postmenopausal women: a meta-analytic review of randomized trials. Am J Phys Med Rehabil. 1998; 77(1):76-87.



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