By Gabe Sanders PhD, NSCA-CSCS
A loss of bone mineral density, to a certain extent, occurs in everyone after the age of 35. Osteoporosis is characterized by a severe loss of bone mineral density (BMD), in which individuals are at an increased risk of bone fractures. While osteoporosis is well defined by doctors, research is unclear as to what specific resistance exercises are ideal and what type of exercise is the most effective when trying to improve BMD. Research agrees that high intensity resistance training (> 80% of your maximum strength) two or more days per week (3 days being the most beneficial) is the ideal way to combat the negative effects of frailty and osteoporosis1.
I strongly recommend upper and lower body resistance exercises in addition to aerobic exercise or walking regimens to optimize your bone growth. Engaging in total body resistance training can help improve bone mineral density. While the extent to which it improves may vary, you will likely see BMD improvements in your radius (forearms), femur (thighs), and the vertebrae in your back2.
Although the research regarding appropriate exercises for individuals with osteoporosis is sparse, exercises and activities that mimic daily living are the most beneficial if you have or are at-risk for osteoporosis. Walking at a slight incline, body squats, and upper body back rows are exercises that mimic basic daily activities like walking, sitting up out of a chair, standing, and opening doors. These exercises can be completed with your body weight only or by adding light weight to these exercises at first with the goal of gradually increasing your resistance or workload.
To maximize bone growth, think about adding a little resistance or weight to your exercises. A good question you should ask yourself is, “Am I working hard enough?” or “Am I lifting enough weight?” The intensity of your exercise may be the most important component for your bone growth regimen. Keep in mind that after you complete a resistance exercise like a chest press or leg press, you should feel like you significantly exerted yourself. You are never too old or too out of shape to push yourself. The old adage, “No Pain, No Gain” is not necessarily true; however, you should feel some muscular fatigue after you complete each resistance exercise.
Finally, my last suggestion is to increase your resistance level when you are doing aerobic/ cardio conditioning. You can increase your incline while walking, or up your resistance on the bike or elliptical so it is hard or more difficult to pedal. The increased workload can pay dividends if you are attempting to stimulate new bone formation. Bottom line, be smart and exercise with a little more resistance.
*For examples of other variations/exercises look under Multimedia-VDF Exercise Tips
**Consult with a physician and/or medical healthcare provider before starting any exercise regimen
Article's Resources
Kelley GA, Kelley KS, Tran ZV. Resistance Training and Bone Mineral Density in Women: A Meta-Analysis of Controlled Trials. American Journal of Physical Medicine and Rehabilitation. 2001; 80(1): 65-77
Bemben DA, Bemben MG. Dose–response effect of 40 weeks of resistance training on bone mineral density in older adults. Osteoporosis International. 2011; 22(1): 179-186.