Healthy Bones, Healthy Body

Name this chronic disease: primarily associated with genetics, mechanical factors, and hormonal factors, as well as primarily in the older age groups…and resistance/strength training is a highly recommended therapeutic option.

It’s osteoporosis, the most common bone disease and is characterized by weakening of bone tissue, bone structure, and strength, and may lead to an increase risk in fractures. As the country’s largest population ages, more and more women and men are experiencing the effects of osteoporosis, whether from a small fracture or debilitating injury. And while a certain about of “bone loss” is irretrievable, so much can be done to prevent, maintain, or even reverse it.

Strength training is a proven therapeutic option for the preservation of bone and muscle mass. But not all strength training is created equal. With so many factors (not just genetics) impacting one’s risk of developing osteoporosis, it is recommended that everyone participate in some sort of strength program. Nothing too complicated, just intentional. Use the FITT principles!

So, what kind of strength exercises/movements are best for the prevention and maintenance of osteoporosis, specifically? Resistance exercises are most effective, meaning those which require additional weight than one carries throughout the day or challenges a particular area with an uncommon move/stretch. AKA: more than your typical load! Examples of a variety of training modalities include free weights, weight machines, medicine balls, elastic bands, and different movement velocities (for example, yoga). These types of exercises are also found to be most beneficial and effective when the additional load/weight/stretch is increased over time.

Eight Basic Exercises :

Foot stomps

Bicep curls

Shoulder lifts

Hamstring curls

Hip leg lifts

Squats

Ball sit

Standing on one leg

Click the link above for more information about each exercise, specific yoga poses, and which exercises have been found to be LEAST beneficial for the prevention and maintenance of osteoporosis.

With any new regimen, it is always recommended you consult with your physician first, especially if you have already been diagnosed with bone loss. They can guide you on your specific challenge areas, information which a certified fitness professional can then use to create a program right for you!

Schedule a Coaching Appointment with us!

Bottom line: What’s the best exercise?

Depends on your goals and what you LIKE to do and therefore WILL do consistently!

Compute your predicted Max Heart Rate Max (MHR). 220 – age = MHR*

Health Benefits:

50-70% HR Max = Light Intensity

Fitness Benefits:

65-75% HR Max = Moderate Intensity 76-96% HR Max = Vigorous Intensity

Weight Loss: Focus on burning 150-300 calories MOST days of the week AND combine with a healthy nutrition plan.

*This is a predicted number, those that are very fit for their age most likely need a more personalized method.

Reduce your blood pressure!

As your heart becomes stronger, your heart can pump more blood with less work. Your resting heart rate will decrease because it is pumping LESS to get the same amount of blood to your system. Normal blood pressure is less than 120 mm Hg for the top number (systolic) and less than 80 mm Hg for the bottom number. You may find both your diastolic and systolic numbers improve with exercise. Reductions from 4 to 12 mm Hg diastolic and 3 to 6 mm Hg systolic have been shown in studies. In addition, losing weight also improves your blood pressure, and exercise helps you lose weight. Lastly, blood pressure is impacted by stress and exercise helps reduce stress! In addition, losing weight also improves your blood pressure, and exercise helps you lose weight. Following the FITT guidelines of 150 minutes of moderate intensity can help you achieve your goals. More benefits are seen with higher intensity.

Want to know how to apply the principles? Watch VIDEO

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