Osteoporosis (brittle bone) is a condition of the bone that may be improved by resistance training exercise
Bones start losing calcium as we get older, this cause the bones to become less dense, brittle and prone to fractures in the elderly population, the 3 most common site of fractures are the hip, the wrist and the spine, during falls also the shoulder is a possible site of fracture. Resistance training exercise can stimulate deposit of calcium in the bone and increase bone density, moderate weight bearing activities should also be part of the training program, jogging tennis and similar.
[ 1“When mechanical stresses are applied the skeletal muscles pull at their points of attachment. Where these mechanical stresses are applied, research have shown that more mineral salts are deposited and more collagenous fibres are produced”].
Resistance training comes in many forms but lifting weights seems to be the best option (this should be done under supervision if the client is an elderly person). for the elderly person starting with body weight would be less threatening and very effective if combined with weight bearing activities, when comfortable progress to resistance bands and eventually weights lifting, working with kettlebells and also machine weights. Swimming or Acqua activities could be part of the program and although they are very good activity for an elderly person and provide some type of resistance from friction against the water it lacks impact because there is no gravity in water.
How many times per week an adult should train to prevent Osteoporosis? 3 to 5 times x week weight bearing activities and at least twice per week resistance training.
So who can benefit from this? Everybody really for prevention, prevention is better than cure but in particular women post-menopausal and elderly people in general.
Reference: 1 MACKENZIE, B. (2001) Physiology – Skeletal System [WWW] Available from: http://www.brianmac.co.uk/physiol.htm [Accessed23/2/2014]