Did you know that by 2020 over 33% of people over the age of 50 are expected to have or be at risk for developing osteoporosis? This, along with increasing numbers of active agers who are concerned about maintaining their health and wellness as they grow older, is driving the demand for health and exercise professionals who understand bone and joint safety protocols.
Exercise and physical activity are key to developing bone density because mechanical stress on the bone stimulates and strengthens it. Once osteoporosis is present, however, there is limited evidence that exercise alone can improve bone density. Yet, research does exist that suggests post-menopausal women can experience bone-mineral density improvements from high-intensity resistance and impact training.
Many active agers are, understandably, concerned about high-impact training, particularly if they already have developed osteoporosis or arthritis. How can you reassure those clients who may be afraid of high-intensity resistance training? And how should you address injury-prone subsets of this population?
First, you must start with a solid foundation of sound kinematics. A reliable bone health program should feature multicomponent training including balance, resistance, and spinal extensor strength and endurance. (Giangregorio et al., 2015; Sinaki et al., 2002). Additionally, integrating alignment-based exercises can help improve the absorption and transmission of forces through the skeleton for better osteogenic effects, while also reducing the possibility of injury when load and duration are increased.
Thoracic spinal flexion exercises, such as crunches, have been associated with increased risk of vertebral fractures and should generally be avoided in this population. There are, however, numerous other movements that can be incorporated that offer protective strengthening benefits.
What follows is a sampling of five movements that require little-to-no equipment to help prepare your clients for optimal bone loading from heavier loads and impact. These movements will also help improve function as well.
Supine Limb Reach
Decompress the spine.
Ab Prep
Activate the deep lumbopelvic stabilizers that help with standing balance and postural control.
Knee Lifts
Tap into the connection between the shoulder, trunk and hips to build endurance for spine and shoulder alignment while strengthening the back, abs and thighs.
Work the back for targeted spine strengthening, better balance and improved alignment.
Squats
Strengthen the hips, improve mobility and function, and load the skeleton in a weight-bearing orientation.
Want more of these movements and to dive deeper into an exercise system for bone and joint health? Check out the Buff Bones® Instructor Training online course today!
References
Giangregorio, L.M., McGill, S. and Wark, J.D. (2015). Too fit to fracture: Outcomes of a Delphi consensus process on physical activity and exercise recommendations for adults with osteoporosis with or without vertebral fractures. Osteoporosis International, 26, 3, 891–910.
Sinaki, M., Itoi, E. and Wahner, H.W. (2002). Stronger back muscles reduce the incidence of vertebral fractures: A prospective 10-year follow-up of postmenopausal women. Bone, 30, 6, 836–841.