Strength Training for Healthy Bones

According to the CDC, osteoporosis affects 1 in 5 women over the age of 50 and almost 1 in 20 men over the age of 50 with the incidence of low bone mass being even higher. Osteoporosis is a bone disease that weakens the structure of the bone and increases the likelihood of a fracture. Bone loss occurs slowly and silently over time with few symptoms. Often times the first sign, a fracture, it is too late, and this leads to surgery, hospitalization and, at times, death. 

On a daily basis, bones undergo a normal physiologic process called remodeling. Old bone is absorbed back into the bone and new bone is formed. This is tightly regulated within our bodies by hormones and vitamins as well as strain and stress on the bone. Our bones respond to strain by increasing the density and mass based on the level of strain. Bone responds to high strain with creation of new bone therefore mass and strength are increased. This is how exercise and strengthening help the bone to form new bone. In fact, the National Osteoporosis foundation recommends regular weight bearing or muscle strengthening exercises to help maintain healthy bone. 

But what type of exercise should you do? Physical therapists are a great resource to help get you started on the right track.  A Physical Therapist is trained to evaluate a person’s strength, flexibility, balance and functional mobility safely and within the context of their medical history. He or she can then prescribe exercises at the appropriate intensity and frequency to help improve or maintain bone density. And not only can strength training help with bone density but it can improve your balance and mobility which can help prevent falls from occurring, thereby, decreasing your risk of fracture. 

If you or someone you know has been diagnosed with osteoporosis or low bone density or you are worried you might be at risk for osteoporosis and you’re wondering how to get started with an exercise program, contact Health in Balance Physical Therapy at 262-236-0176. The therapists there will get you started on a safe and effective exercise program to help you build strong bones and muscles for a healthy future.