Strength Train to Combat Osteoporosis + Prevent Injury

Oct 01

BY MATT BEALS, Personal Trainer at the Trout Creek Rec Center

Tahoe Donner is home to a diverse population, including an active senior community that enjoys the mountain lifestyle and outdoor recreation all year long. Osteoporosis is an age-related disease that affects many people as they get older. If you have recently been diagnosed with osteoporosis or feel concerned about preventing bone loss, you are not alone!

The Centers for Disease Control (CDC) data tells us that among adults over the age of fifty, roughly 12.6% of the U.S. is affected by osteoporosis, and at least 43% have a measurable loss of bone density that has been identified as a precursor to osteoporosis. Various medical sites, including the Mayo Clinic and Harvard Health, provide a host of recommendations, from walking and dancing to lifting weights. But they sometimes offer contradictory advice: High-impact exercise is the best, but avoid too much high impact. Bending over is dangerous, followed by exercises that require bending over.

The recommendations can be overwhelming and confusing. While almost any exercise (appropriate to your fitness level) is better than doing nothing, strength training comes to the forefront as one of the effective strategies for preventing the loss of bone density as we age. When our muscles act against resistance (from bands, weights, machines, or even our own body weight), they pull on our bones. If that force is sufficient, the bones are subject to mechanical stress that stimulates them to grow stronger and resist future stress better. The best news is that regardless of age, anyone can benefit from resistance training!

However, there are a couple of caveats to be aware of. Research has shown that the resistance must be relatively high to achieve this bone-stimulating effect – around 80-85% of your maximum effort. That’s a lot of work! Not only that, but the resistance must also increase progressively over time. It’s important to think of it this way – as you get stronger (and you will!), your “maximum” effort increases, and so does that relative 80%. Other guidelines from the National Institute for Health suggest training at least twice a week and engaging in exercises that target large muscles that cross the hip and spine for best results.

One of the easiest ways to get started is to grab a set of medium-sized weights or dumbbells, sit down on a chair or bench and then stand up. At 80% effort, six to eight repetitions should feel challenging. It’s always a good idea to start light, but if you can do 10 or more repetitions fairly easily, try the exercise with heavier weights. Do two to three sets with a few minutes of rest, and then give yourself 1-2 days off between sessions.

If you’re interested in learning about additional exercises for building muscle strength to combat osteoporosis and help you get fit for the winter ahead, join an upcoming workshop at Trout Creek Rec Center:

OSTEOPOROSIS WORKSHOP
Join us for an informative and engaging 60-minute training session designed specifically for Trout Creek Rec Center members aged 50+ who are looking to manage or prevent osteoporosis through strength training. Stop by Trout Creek Rec Center or visit the website to learn more. Space is limited; email troutcreek@tahoedonner.com to register.

Learn which strength exercises are most beneficial for bone health, how to adjust workout intensity to suit your individual needs – ensuring safety while maximizing results – and more!

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Strength Train to Combat Osteoporosis + Prevent Injury