Strength Training's Effect on Osteoporosis

Osteoporosis is a progressive disease that reduces bone mass. It is caused primarily by estrogen loss in women and sedentary lifestyles. The most effective way to prevent and treat osteoporosis is by regular performance of weight-bearing exercise.

Definition

• Osteoporosis is a metabolic bone disease that weakens bones, increasing the risk of fracture and causing skeletal deformation.

Causes

• Osteoporosis occurs primarily in women, especially those who are post-menopausal or have had their ovaries removed, due to the loss of bone-protecting estrogen. But anyone who has always been sedentary is more at risk of developing osteoporosis. Other causes include calcium deficiency, high doses of steroids and some other medications.

Effects

• People with osteoporosis are more likely than others to suffer broken bones after a fall; the most common injuries are to the hips, spine and wrists. Severe cases can cause skeletal warping, altering posture and restricting range of motion.

Detection

• Doctors routinely recommend screening---usually a DEXA X-ray scan--for women age 40 or older. This test measures hip and spine bone density, but small changes in the positioning of these parts of the body can skew the results.

Treatment/Prevention

• Hormone treatment and other drugs are available to treat and prevent osteoporosis, but one of the most effective types of therapy is resistance training, which strengthens muscles and bones. Examples are weight lifting using free weights and resistance machines and bands, elliptical machines, stair climbers and water exercises that work the arms and upper spine. Flexibility exercises to improve posture and range of motion are also beneficial. But swimming, walking (except for stair-climbing), cycling and swimming don't involve enough resistance to be effective.