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Jack Barton | 2014-06-26 04:32:52
Osteoporosis is a condition in which bone mineral density decreases resulting in increased fracture risk. Commonly identified when most commonly (not always) elderly individuals fall over and break a bone, such as a hip, femur or lower spine. Osteoporosis can significantly reduce independence and increase mortality risk. Although age is a primary risk factor in the development of the condition, risk is also affected by lifestyle factors, activity being key.
An increase in daily activity is known to increase bone mineral density. However dependent on severity of the condition, engaging in some activities can increase the risk of falling or injury, potentially leading to fracture and associated complications. Therefore the use of resistance training in a controlled environment may in some cases be preferable. But how often is optimal?
Several studies have assessed the difference in frequency of resistance training in elderly populations in order to identify the effect of increasing frequency. Interestingly several randomized controlled trials noticed no significant difference when increasing frequency of resistance training above once a week (Ashe et al, 2013; Bemben & Bemben, 2011). Increase in bone mineral density was noticed in the femur (thigh bone), hip and lumbar spine (lower back) irrespective of frequency of training.
That’s great news for anybody looking to increase bone mineral density and improve the prognosis of their osteoporosis or even for individuals looking to prevent their risk of developing the condition. A simple addition of one resistance training session a week could help negate the loss of bone mineral density. Maybe adding a bodyweight session into your weekly routine after advice from a medical practitioner may be wise but as always… make sure safety comes first! Especially in those with low bone mineral density. Remember even getting up from your chair can be a resistance exercise, I’m not advising anyone to train like Arnie!
Jack Barton (Researcher, Rescon Ltd)
References
Ashe, M. C., Gorman, E., Khan, K. M., Brasher, P. M., Cooper, D. M. L. et al. (2013). Does frequency of resistance training affect tibial cortical bone density in older women? A randomized controlled trial. Osteoporosis International, 24(2), 623-632.
Bemben, D. A., & Bemben, M. G. (2011). Dose–response effect of 40 weeks of resistance training on bone mineral density in older adults. Osteoporosis International, 22(1), 179-186.