We have been talking a lot about strength training because of its many benefits on health and performance. One key area that is often overlooked is its effect on the skeletal system. Osteoporosis is the most common bone disorder in the U.S., affecting one in three women and one in five men over the age of 50! 

What is osteoporosis?

Osteoporosis is a bone disease in which the building of new bone cant keep up with the removal of old bone. This leaves a comparatively fragile skeletal system, increasing the likelihood of breaking bones with otherwise well tolerated activities. Bones are adaptable and resilient structures. They get stronger in relation the magnitude and direction of stress placed on them. Depending upon the degree of osteoporosis your risk for fracture increases significantly. This means that stumbles or falls such as tripping on a rug or stepping off a curb might result in a broken bone. 

How does bone mineral density change?

Bone is never metabolically stable, even if the visible representation is unchanged. It is regulated by a complex system of bone building and bone removing cells. The activity of these cells is regulated by the things like stress, hormones, age, nutrition, and environment. As we age, we tend to lose muscle mass fairly rapidly, so there is less pull on the bone to signal bone building. The hormonal shifts that happen with age also may result in harvesting key nutrients from the bone. This causes the overall density of bone to decline.

An aging bone is like a retirement account. The key is to have more bone material to resist this decline (a bigger savings account) and continue stimulating the growth of new bone (income) to keep up with or slow down the breakdown of bone (spending).

How do we assess your osteoporosis risk factors?

Adults (both men and women) over the age of 50 have an increased risk of osteoporosis or low bone mineral density, but there are several factors we look at when assessing this risk in our patients. Use the figure below to self-check your risk for osteoporosis. Of course, this is not substitution for being seen by a medical professional. Your primary care physician or an endocrinologist are often best suited to oversee your care. A physical therapist can be a key player in long-term management and exercise prescription but should be one member of a complete medical care team. If you are unsure of your risk or who to involve in your care, we’d love to be a resource for you. There are many wonderful doctors in the Nashville area.

How exactly does strength training help?

Strength training is the best method we have to build new bone. A physiological principle called Wolff’s Law states that bone will adapt to the degree of mechanical loading. During resistance training the muscles pull on the bone in various angles and magnitude. The strain caused by the muscles stimulates bone building activity. As you get stronger you are able to lift heavier weights and exercise with higher resistance. This results in an even  higher stress on the bone. In essence, the stronger you are, the stronger your bone is. 

This summary article from the Canadian Medical Association says osteoporosis prevention boils down its recommendations to three things for all males and females over 50:

1.     Resistance training at least twice per week, including balance and lifting weights.

2.     Eating foods rich in protein and calcium 

3.     Supplementing Vitamin D at 400 IU daily