Bone UP On Strength Training

The term osteoporosis means “porous bones.” It’s a condition in which bones have lost minerals (especially calcium), making them weaker, more brittle and susceptible to fractures. Osteoporosis can affect men and women, although post-menopausal women are at a greater risk due to a decline in estrogen production, as estrogen enables the bones to absorb calcium.

Throughout your lifetime your bones grow with your body, and they should reach their maximum density and strength potential by about age 30. After this point your bone density naturally decreases with age, and for some individuals this can lead to osteoporosis.

Bone loss—the deterioration of bones—can occur with no obvious symptoms. While your bones may not feel weak, you may experience symptoms without realizing they’re associated with osteoporosis (such as diminished height, change in posture, or severe back pain). Unfortunately, many people do not discover that they have osteoporosis until a bone fracture occurs.

Thanks to improvements in doctors’ understanding of the condition, osteoporosis is now treatable in its early stages, and fractures can be prevented through medication and lifestyle changes. You can increase bone density and, in some cases, return your bones to full health.

Activities such as biking, rowing and swimming are great for your cardiovascular system, but they don’t strengthen bones. Weight-bearing exercises—examples are weight training, walking, jogging or running, climbing stairs, dancing and jumping—are essential for increasing bone mass. Such exercises force the muscles to work against gravity or resistance. When muscle pulls against bone, the resistance signals bone growth.

Author’s note: Consult your doctor before beginning a weight-bearing exercise program aimed at preventing osteoporosis. If you have osteoporosis, you may be limited to certain exercises or activities in order to prevent injuries. If you suspect you have osteoporosis, talk with your physician about a bone mineral (density) test to determine if you have osteoporosis. If you have been cleared for exercise by a doctor but are unfamiliar with weight-bearing exercises, a personal trainer can help you develop an appropriate exercise program.

Osteoporosis: 5 Startling Facts

1. According to the National Osteoporosis Foundation, osteoporosis and low bone mass affect 44 million—about 55 percent of—U.S. men and women age 50 and older.
   
2. Osteoporosis causes an estimated 1.5 million bone fractures annually in the U.S.
   Here’s a breakdown by type:
   Hip Fractures 300,000
   Vertebral Fractures 700,000
   Wrist Fractures 250,000
   Other 300,000
   
3. Fifty thousand people die each year from post-fracture complications, and as many as one-fifth of people suffering from osteoporosis cannot live independently and end up in nursing homes.
   
4. Half of all women age 50 and older will develop some degree of osteoporosis. To maintain or increase bone density, women are advised to start an exercise program long before the onset of menopause.
   
5. New research shows deficiencies in calcium and vitamin D during childhood and the teen years can contribute to osteoporosis (see related article on vitamin D in this issue) as can certain diseases (including eating disorders), medications and medical treatments.