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Osteoporosis Guidelines – Review of the Research
When I created my OsteoProFitness exercise program, the most important part to me
was that I followed the research-based osteoporosis guidelines to find the best exercise for
osteoporosis.
A research-based program will provide the greatest bone benefits! Below is
a summary of all the osteoporosis research I used to create my bone-building exercise
program!
I have also used this research to answer a few of the most frequently asked
questions about how osteoporosis can be treated with exercise.
How Can Osteoporosis Be Treated With Exercise?
YES!
Research by Mehrsheed Sinaki found that exercise programs are linked to improved quality of life and decreased fracture risk in people with osteoporosis.1 Therefore, his research concluded that exercise is an important treatment component of osteoporosis.1
In addition, NASA has found that bone loss during space missions can be fought with exercise.2 Research done by NASA has shown that when astronauts perform simulated resistance and weight bearing exercises in space, bone formation is increased and bone density is maintained.2
Another study on osteoporosis and exercise in ACSM’S Health and Fitness Journal found that the postmenopausal women who followed an exercise program had increases in bone density.3 Women of the same age who were not on any osteoporosis treatment or exercise program had an average bone density loss of one percent a year.3
**This study shows that if osteoporosis is left untreated, bone density will decrease by an average of one percent a year. If an osteoporosis specific exercise program is followed, bone density will increase.
In a separate two year study strength training, also called resistance training, significantly increased bone density at the hip.4 Aerobic training on a stationary bicycle had no increase in bone density.4 This suggests that the increase in bone density in the strength training group was due to the stress applied to the bones.4
**This research found that aerobic exercise on a stationary bicycle may maintain bone density but increases in bone density come from strength or resistance training.
Another research article found that the mean bone density in the lumbar spine and the femoral neck increased as physical activity of participants increased.5 The correlation that exists in this study between bone density and physical activity was statistically significant.5
**This study shows that when people with osteoporosis increase their physical activity level, bone density in the low back and hip will increase as well.
These studies definitively show that exercise is an effective treatment component to prevent, treat and reverse osteoporosis. Exercise increases bone density and improves balance (we will discuss balance below) which in turn helps decease fractures. So the next question naturally arises . . .
What are the Best Exercises for Osteoporosis?
The best exercises for osteoporosis are weight bearing and moderate to high intensity resistance exercises with low repetitions to build stronger bones and increase balance.
An article in ACSM’S Health and Fitness Journal found that while aerobic exercise should be included in any program to promote overall health and possibly maintain bone density, the best exercises for increasing bone strength are resistance exercises.3 Resistance exercises have been shown to positively impact bone density in older adults.3 The study showed that moderate to high intensity resistance training, high load with 6-8 repetitions, increased bone density.3
**In this study, the best exercises for increasing bone density were resistance exercises that were performed with a stronger resistance and fewer repetitions. This means the resistance should be strong enough to fatigue after 6-8 repetitions to build bone strength.
A separate two year study of postmenopausal women found significant bone density increases were seen at the hip when strength training was performed at moderate to high intensity with three sets of eight repetitions.4
**This study found that the best intensity for increasing bone density is moderate to high resistance and three sets of eight repetitions.
Another research article found that weight bearing and resistance exercises are an important part of a bone healthy exercise regimen.6 The stress on the bone is more important than number of cycles.6
**This article further suggests that an exercise program should have moderate to high resistance in order to fatigue with fewer repetitions.
Finally, one meta analysis found that a well-rounded exercise program for osteoporosis should include balance training, posture training , resistance training, stretching and weight bearing aerobic activities.7
Incorporating the research I found, I created my program to be comprehensive and include all of the best bone building exercises! Balance, strength training, posture training, weight bearing cardio and stretching exercises make up my well-rounded course. Using the osteoporosis guidelines on exercise from the research, the strength training I use in my course is at a moderate to high intensity in order to get the maximum improvements in bone density. Increased bone density and improved balance help prevent fractures which leads me to the next question . . .
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How do I Prevent Fractures and Improve Balance with Osteoporosis?
Fractures are prevented, as I mentioned earlier, by increasing bone density and improving balance to decrease falls. In addition, it is important to avoid spinal flexion and rotation which put you at greater risk of fracture.
A research article written by Jill M. Gronholz explained that to decrease fracture risk, it is important for patients to increase their physical activity through a structured exercise program.7 The best fracture prevention is weight bearing and resistance exercises to improve bone density and balance.7
**In this article, a comprehensive exercise program is important in decreasing the risk of fractures by making bones stronger and improving balance.
Also, the National Osteoporosis Foundation states that exercising regularly, along with a healthy diet, can reduce the risk of fractures.8
A randomized controlled trial showed after 25 weeks of a high intensity resistance training program, fall risk was reduced significantly.9 The fall risk score was reduced by 57 percent in the resistance training group compared to the exercise group.9
**In this study, high intensity resistance training decreases the chances of falling which in turn decreases the likelihood of a fracture.
In addition, a meta-analysis found that weight bearing and resistance exercises have incredible potential to decrease fractures and treat osteoporosis.6
According to research done on back extensor strength and vertebral fractures, after two years the non-exercise group was 2.7 times more likely to experience a spinal fracture compared to the group who performed back extensor strengthening exercises.10
**They found that strengthening the back reduces the likelihood of fracturing the spine.
Furthermore, in one study on fall prevention a physical therapist gave postmenopausal women balance and lower body strengthening exercises that could be performed at home.11 After one year, fall risk and injuries were reduced in the exercise group compared to the non-exercise group.11 Falls continued to be less in the exercise group when they followed up again in 2 more years.11
**This study suggests that exercises to strengthen legs and improve balance reduce the risk of falling. Reduced fall risk means reduced fracture risk.
A similar study found that an at home balance and leg strengthening program for women 80 years and older decreased falls.12 The exercises were taught by a physical therapist and after one year, the non-exercise group reported 152 falls and the exercise group reported 88 falls.12 This is almost a 43 percent reduction in number of falls in the exercise group compared to the non-exercise group.12
**This study also shows that exercises to strengthen legs and improve balance decrease the risk of falling and thus decrease the risk of fractures.
Another research studied the effect of walking on balance. They found that a 4-week treadmill exercise program, there was a statistically significant improvement in static and dynamic balance test scores in women who had exercise training as compared to the non-exercise control group as reported.13
**This research found that a walking program can increase balance which will in turn decrease the chances of falling. Decreased fall risk equates to decreased fracture risk.
According to a review done by Jill M. Gronholz, spinal flexion and rotation should be avoided to further reduce fracture risk.7
Preventing fractures is so important when you have osteoporosis. By increasing bone density and balance through appropriate exercise, fractures risk can be greatly reduced or eliminated! Avoiding spinal flexion and rotation is also important to diminish fracture risk. Keep reading to see how exercise works with the other two osteoporosis treatment components to best treat osteoporosis.
How Does Exercise, Nutrition/Supplements and Medications Work Together to Treat Osteoporosis?
The 3 treatment components for osteoporosis are exercise, nutrition/supplements and medications all uniquely work to fight osteoporosis in different ways. Osteoporosis is best managed when all three treatments are combined.
The Bone, Estrogen, Strength Training (BEST) Study found that the greatest impact on bone health is when calcium, regular exercise, and medications are used in combination.2
In addition, the National Osteoporosis Foundation said to get the most benefit from medication, it is important to exercise consistently and get enough calcium and vitamin D daily.8
Finally, research done by NASA found that the best way to protect astronauts from bone loss in space is to combine the three components of bone health.14 Astronauts monitor their calcium and vitamin D intake, take minimal medication and perform effective regular exercise on simulated resistance and weight bearing machines to prevent bone loss.14
When you have osteoporosis, fracture prevention is key! Exercise is clearly a powerful tool in treating osteoporosis. Studies show that weight bearing and moderate to high intensity resistance exercises decrease fracture risk by increasing bone density and decreasing falls. I have gathered all this amazing research and incorporated it into my comprehensive, research-based, exercise program to help you keep your bones safe and maintain your quality of life!
Let’s fight osteoporosis with exercise together!
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Learn MORE here!
Osteoporosis and Weight Bearing Exercises
What is Osteoporosis and What are the Risks?
3 Common Treatments for Osteoporosis?
6 Tips to Prevent Falls at Home When You Have Osteoporosis?
