Strength Training with Osteoporosis
By Ashleigh Katzenmoyer
Some women are told by their doctors not to exercise after being diagnosed with osteoporosis or an osteoporotic fracture; however, not exercising can cause a decline in overall health. Not exercising when being faced with limitations can be difficult both physically and mentally, especially if you are unaware of what type of activity to partake in. Strength training for women with osteoporosis is an excellent way to increase and maintain bone mineral density, muscle strength, and to promote optimal alignment and balance throughout your whole body. Improving balance is important because it will reduce the risk of a fall or fracture happening to the body.
Listed below are exercise guidelines for individuals with osteoporosis:
1. Avoid pulling the neck forward.
2. Omit exercises that stress the lumbar region and cause hyperextension. Deadlifts and low back machines are a few examples.
3. Avoid high-impact exercises such as jumping jacks, mountain climber, or jogging. These exercises have the possibility to cause a spinal fracture.
4. Be cautious when performing exercises where the spine can be flexed. Crunches, abdominal curls, bench press, and flys should be monitored by a certified personal trainer to provide the best one-on-one instruction.
5. Include exercises such as lat-pull downs and rows into a strength training workout. These exercises target the musculature of the mid-back, a body part which assists in obtaining optimal posture and curvature of the spine.
6. Your individual program design should focus on your weakest muscles, allowing them to regain balance and strength.
7. When training your back, keep the torso in perfect alignment, focusing on keeping the sternum up. Rolling your shoulders forward or having them collapse can strain the low back muscles which can lead to injury.
8. A good strength training protocol for osteoporosis would be lifting 3 times a week, for 40-60 minutes, integrating cardio, machines, free weights, and non-weightbearing exercises into a program design.
9. Lift and lower the weight using a set tempo designed specifically for the exercise. A controlled rhythmic pattern will result in strength gains and reduce the chance for injury.
10. Incorporate the Physioball into the program design. The Physioball is great for abdominal stabilization and posture alignment.
References:
Cussler, E.C., T.G. Lohman, S.B. Going, et al. Weight lifted in strength training predicts bone change in postmenopausal women. Med Sci Sports Exerc 35 (1):10-17, 2003.
Dalsky, G. The role of exercise in the prevention and treatment of osteoporosis. National Osteoporosis Foundation, 1992.
Lohman, T.,S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, V. Stanford. The Best Exercise Program for Osteoporosis Prevention. 42-46, 2004.
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