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Osteoporosis Monday, February 16, 2009
by dotFIT experts

Osteoporosis causes bones to become fragile, making them more likely to break.  When left untreated, the bones grow progressively weaker until they break (more commonly known as bone fractures).  Fractures are typical in the hip, knee, spine, wrist, as well as the core (neck of the femur and the lumbar vertebrae).  Hip fractures almost always require hospitalization and surgery.  Women are four times more likely to develop the disease than men.

Osteopenia is a decrease in bone density and mass, and a precursor to osteoporosis.

Type 1 osteoporosis is most common among postmenopausal women, usually related to a deficit in estrogen.

Type 2 osteoporosis typically occurs in those 70 years of age or older.

Exercise specifications

• Treadmill walking with handrail support to minimize chance of falling.
• Exercise 2-5 days/week for 30-60 minutes/session.  Exercise can be split up into smaller bouts of 30-60 minutes if needed.
• 1-3 sets of 8-20 repetitions 2-3 days/week when resistance training.
• Keep exercise intensity between 40-85% max heart rate, at an “easy” to “hard” pace.
• Progression should be slow, toward free sitting or standing positions.
• Focus exercises on hips, thighs, back, and arms, avoiding heavy loads on squat and leg press exercises.
  

Impact of exercise
Builds and maintains bone density.

Nutrition & Supplementation

• Green, leafy vegetables are essential to providing vitamins and minerals aiding to bone health, while dairy products, cereals, and juices will supply you with calcium and vitamin D.  Be sure to consume a supplemental multivitamin to ensure you’re getting enough of these micronutrients.
  Calcium is a top contributor to bone health.  Inadequate supply of calcium over a lifetime may contribute to osteoporosis during old age.
  • Sources:  Dairy products, fortified cereals, fortified juices, vegetables (such as collards, kale, and broccoli), and fish (salmon and sardines).
    
  Vitamin D – Influences calcium absorption.  Low levels of vitamin D result in weaker bones.
  • Sources:  Fortified milk and cereals, salmon, sardines, sunshine.
    
• Vitamin K – Deficiencies of this vitamin are linked with brittle bones and high fracture rates.
  • Sources:  Broccoli and iceberg lettuce.
    
  
  

Hip fractures and falls
More than 90 percent of hip fractures among adults age 65 and older result from falls.  One in five older adults dies within a year after falling, and one in four are placed in a nursing home as a result.  Balance and bone mineral density decrease as you age, and osteoporosis only exacerbates the problem.  Strengthen your body through weight and balance training and turn the odds in your favor.  

Resources
“Calcium and Bone Health” on the Centers for Disease control and Prevention website:  www.cdc.gov/NCCDPHP/DNPA/nutrition/nutrition_for_everyone/basics/calcium.htm

The National Osteoporosis Foundation:  www.nof.org


References

Clark, Micheal A., Lucett, Scott C., and Rodney J. Corn.  2008.  NASM Essentials of Personal Fitness Training, 3rd ed.  Baltimore, MD, Philadelphia, PA:  Lippincott Williams & Wilkins.

Editors of FC&A Medical Publishing.  2004.  Fitness for Seniors:  Amazing Body Breakthroughs for Super Health.  Peachtree City, GA:  FC&A Medical Publishing.

“Exercise for Healthy Bones.  The National Osteoporosis Foundation.  23 January 2009.
<http://www.nof.org/prevention/exercise.htm>

“Hip Fractures Among Older Adults.”  The Centers for Disease Control and Prevention.  19 January 2009.
<http://www.cdc.gov/ncipc/factsheets/adulthipfx.htm>

“What is Osteoporosis?”  The National Osteoporosis Foundation.  19 January 2009.
<http://www.nof.org/osteoporosis/index.htm>





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