Reduce Fracture Risk With Resistance Exercises

If you’re a woman, your bone mass peaked at about age 30, and it’s probably been declining since you went through menopause. As bone mass decreases, the chances of breaking a bone rise—and breaking a bone can be a life-changing event. For example, a hip fracture can mean many months in rehabilitation, decreased mobility for the remainder of your years, and a higher risk of death within one year of the fracture.

The good news is that you can take action to protect and strengthen your bones by doing some exercises a few days a week. These exercises are especially important for women, since women age 65 and older are about five times more likely than men to have osteoporosis (a bone mass of -2.5 or lower) of the femoral neck (the top part of the thigh bone where it becomes narrower) or lumbar spine.

What Is Resistance Exercise?

“Bone strengthening results from the strain on bone that certain activities create,” explains Polly de Mille, RN, MA, RCEP, CSCS, clinical supervisor at the Tisch Sports Performance Center at the Weill Cornell-affiliated Hospital for Special Surgery. “Strain causes a release of molecular signals in the bone that lead to the synthesis of new bone, which makes the bone stronger at the site where the strain is applied.

“Bone strengthening happens in two ways. One is by the pull of a muscle at its attachment to the bone, which is accomplished with resistance exercises. The other is the force exerted by the ground when it comes into contact with the body, which occurs when you do weight-bearing activities such as walking, jogging, racquet sports, stair climbing, dancing, hiking, and aerobic exercise classes.” 

Osteoporosis Cautions

Almost everyone can do basic resistance exercises without fear of injury. However, if you have osteoporosis, there are a few things you should know.

You do not need to jump up and down to build stronger bones. In fact, doing high-impact activities, such as high-intensity aerobics, can cause a fracture.

You can use weights as long as you start small. You may reach a point where body weight alone isn’t enough to stimulate bone growth. If you add small amounts of weight gradually, you’ll add more stress to the bones a bit at a time and gain benefits while working out safely.

Avoid crunches and other activities that involve bending forward. “If you have severe osteoporosis, you can sustain a compression fracture of the spine simply by doing sit-ups or crunches,” de Mille warns.

Finally, don’t be afraid to exercise. Many people with weak bones believe exercise increases the risk of injury, but, in fact, the opposite is true. If you’re not sure what to do, ask your doctor for a referral to an exercise physiologist, physical trainer, or other qualified health professional. This person can evaluate your current physical fitness and teach you how to safely and effectively do exercises that are appropriate for you.

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