EXERCISE AND OSTEOPOROSIS

Osteoporosis is a systemic disease characterized by low bone mass and deterioration of bone tissue that renders bone more susceptible to fracture. Bone loss throughout life is a normal consequence of aging, but some people are more predisposed to developing osteoporosis and sustaining associated fractures than others. Sex, race, heredity, age, exercise, medications, and tobacco and alcohol use, are all factors, but postmenopausal women are especially prone developing the disease. Up to 30% of all postmenopausal women (an estimated 9.4 million in the United States) have osteoporosis, with another 54% (16.8 million) having osteopenia, or low bone mass.

The lifetime risk of osteoporotic fracture in 50-year-old women and men is estimated at 39.7% and 13.1%, respectively. The human costs, including loss of mobility and independence can be profound. Twenty-five percent of patients who fracture their hip require some degree of long-term care, and 50,000 deaths annually are attributed to hip fracture.

The good news about osteoporosis is that its progress can be arrested, and bone density can actually be increased. The most important step is to begin a regular program of weight-bearing exercise. Weight bearing means that the bones must be made to support a substantial amount of weight as you perform the movement. Swimming and cycling, for example, are not a weight bearing. Walking is weight bearing, and can be recommended to older patients, but does not appear to load the skeleton enough to be particularly effective unless combined with resistance training.

The loads placed on bones during exercise must be greater than, and preferably different from those experienced normal daily activities. The effects of exercise are site specific. Only bones that are loaded will benefit from the activity. Running is great for the lower body, but does not effect the mass of upper body bones. The best way to protect the entire skeleton is a balanced, all-round strength-training workout. That means performing 10 to 12 different exercises to bring into play all of the major areas of the body. Increase intensity as ability improves. Strengthening muscles also reduces the risk of falling by improving balance.

It is also important to get enough vitamin D, calcium (1,000 to 1,500 mg). Avoid smoking and excess consumption of caffeine and alcohol. If you are a post-menopausal woman, you may want to discuss estrogen with your physician.

Personal Training Associates works with its clients to minimize the risk factors associated with chronic illnesses. We work one-on-one with clients their homes or in one of our semi-private studios to develop individualized exercise programs and to assist in their execution. We investigate your health and fitness background, establish with you an appropriate set of goals, and then design the best exercise program for getting you where you need to go. Our first consultation is free of charge or any obligation. Call 703-904-0053 if you have any questions, or to schedule your first session.