In your mid 30s, more bone is being lost than it is being replaced. Osteopenia (weak bones) and osteoporosis (even weaker bones) will impact over 50% of people over the age of 50. Exercise has proven to be one of the main ways to reduce bone loss at any stage in life. Fractures are the biggest problem when living with osteoporosis, therefore, it is important to incorporate balance and flexibility training into your program in order to help reduce the risk for falls.
What Exercises Are Best for Osteopenia?
Strengthening and weight bearing exercises are the most important because they can help build bone and slow bone loss. Both high impact and low impact exercises can be beneficial. Forms of strengthening exercise such as the lifting of dumbbells and kettlebells, utilizing weight machines and completing exercises such as push-ups and pull ups can have a positive impact on bone health. Research has shown that some of the most beneficial exercise programs for bone health include dynamic strength workouts 3x a week for an hour that utilize an intensity of 70-85% maximal capacity with intervals of higher intensity and intervals of recovery intensity. For example, if you could only lift 100lbs for one repetition, you would exercise at an appropriate weight of 70lbs. Due to joint pain and decreased confidence with weight lifting, many older individuals do not exercise at this intensity.
What Exercises Are Best for Osteoporosis?
Just like osteopenia, strength training and weight bearing exercises are optimal for bone health. Research is similar for both osteopenia and osteoporosis with recommendations for heavier weights to promote bone building. However, high impact exercises are not recommended with a diagnosis of osteoporosis due to increased fracture risk.
Conclusion
As we age strength and bone loss occur at a more rapid rate, requiring a proactive approach to prevent acceleration of these changes. Many individuals choose modalities such as water aerobics, very light weight training, and swimming due to the relief these options can provide for aching and painful joints. Although they have other great benefits, other options should be considered when emphasizing a program for bone health.