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“Weight Lifting” for Osteoporosis or “Weight Bearing” Exercises?
Many of my patients have come to me thinking that “weight bearing” IS the same as “weight lifting” for osteoporosis.
They know that they need weight bearing because they have been told that by their doctor or have read it online.
They do NOT realize that there is an entire component of bone building that is actually the BEST for them that they are
completely missing!
This is why I want to clarify and discuss the following:
- Explain what weight lifting entails
- Discuss weight bearing exercises and give examples
- Inform you about the BEST bone building exercises for osteoporosis based on the research!!
“Weight Lifting”
“Weight Lifting” or “Strength Training” or “Resistance Training” are all terms used interchangeably when it comes to osteoporosis.
I am going to use the term Resistance Training for the remainder of this article because it best describes what is required in my opinion.
Resistance Training can be done with resistance bands, some body weight exercises, weights or machines.
Resistance Training is the BEST bone builder when you have osteoporosis when it is done at a medium to high intensity.
This means that you are using heavy resistance and lower reps in order to build muscle. When you build muscle, you build bone.
You want to get a muscle burn at 6-8 reps for each set of an exercise. 3 sets are recommended per exercise with a 30-45 second rest break in between sets.
This maximizes muscle and bone building.
When you use heavy resistance, the contraction of the muscle pulls and triggers the bone to get stronger.
Resistance Training at a medium to high intensity has shown to give the BEST bone building results in the research. (4,6)
“Weight Bearing” Exercises
Weight Bearing exercise are exercises that are performed usually for 30 minutes and involve some cardio work that is done with the weight of the body being supported. (i.e. step ups, walking, stairs, running, jumping, impact aerobics, etc).
Examples of exercises that are NOT weight bearing are swimming, rowing, and biking.
For Weight Bearing exercises to be effective for osteoporosis, the research suggests 30 minutes a day for 4-6 days a week.
Research has found that most walking (which is the most common weight bearing exercise used) for the recommended amount of time and frequency is good for bone “maintenance” more than building. (6)
IMPORTANT:
REMEMBER, with osteoporosis we want to do everything we can to build bone so this means incorporating ALL the components that help!
While Resistance Training has been shown to build bone in the research and Weight Bearing exercises have shown to maintain bone density, TOGETHER both of them will give you the most benefit!
GREAT NEWS!!
Walking is FREE and resistance bands are very affordable ($30)!!
Resistance bands have shown to be just as effective in building muscle as weights or machines!
Find out why I prefer resistance bands them over weights or machines HERE!
FREE STARTER COURSE HERE!
