When you think about ageing well, what are the first things that come to mind?

Maybe it's the strength to continue picking up your grandkids as they get bigger?
The fitness to continue going on your favourite walks every weekened?
Perhaps it's even something as simple as maintaining your physique to continue feeling as confident as possible?

Well, something that we see more people for every day is maintaining bone health - particularly combatting the onset of osteoporosis. Losing bone density is a natural part of ageing, but without intervention it can dramatically increase your risk of life-altering fractures and lost mobility.

Luckily, strength training exists as a tried and tested method for managing the symptoms of osteoporosis and osteopenia, but also for reversing its effects altogether.

Building Strong Bones: The Role of Strength Training in Preventing and Reversing Osteoporosis

As we age, maintaining our health and vitality becomes increasingly important. One area that often goes overlooked is bone health, particularly the conditions known as osteoporosis and osteopenia.

Understanding these conditions and the role of exercise, especially strength training, in preventing and managing them is vital for anyone over 40 looking to enhance their quality of life.

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Understanding Osteoporosis and Osteopenia

Osteoporosis is a condition characterised by weakened bones, which increases the risk of fractures. It is often called a “silent disease” because it progresses without noticeable symptoms until a fracture occurs.

Osteopenia, on the other hand, is a precursor to osteoporosis, indicating that bone density is lower than normal but not yet at a level considered osteoporotic.

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How Do These Conditions Develop?

Bone density naturally decreases with age, particularly after menopause in women due to a drop in oestrogen levels, which plays a critical role in bone health.

Lifestyle factors, such as a lack of physical activity, poor nutrition, and smoking, can accelerate this process.

According to the Australian Institute of Health and Welfare, around 853,600 (3.4%) people in Australia were estimated to be living with osteoporosis or osteopenia in 2022. This staggering statistic underscores the importance of early intervention.

Because osteoporosis has no overt symptoms, it is often not diagnosed until a fracture occurs. It is therefore difficult to determine the true prevalence of the condition and reported prevalence is likely to be an underestimation.
Based on a recent study measuring bone density in a population sample, the prevalence of osteoporosis among those aged 50 and over was estimated to be 23% of women and 6% of men.

Hip fractures, often resulting from osteoporosis, can lead to severe complications and reduced mobility, with 20% of those affected never regaining their previous level of independence.
More worryingly, it is estimated that, for Australians aged 50 and over, 1 in 4 men and 2 in 5 women will experience a minimal trauma fracture in the future.

Given these risks, proactive measures to maintain bone health are essential.

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The Role of Exercise in Bone Health

Exercise is a powerful tool in preventing the onset of osteoporosis and reversing its effects. While all forms of physical activity are beneficial, strength training is particularly effective.

Research shows that weight-bearing exercises stimulate bone formation and increase bone density.

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Strength training includes the use of free weights, resistance bands, or your own body weight to strengthen muscles, tendons and bones. When monitored correctly, the progressive loading of weight to the areas impacted by osteoporosis or osteopenia can make dramatic improvements in bone density.

Strength training works by putting stress on bones, which prompts them to adapt and strengthen. When muscles contract against resistance, the bones to which they are attached experience increased force, leading to enhanced bone density over time. This process is known as bone remodelling, and is a key strategy for maintaining bone density and preventing osteoporosis.

A landmark study published in the Journal of Bone and Mineral Research found that participants who engaged in regular resistance training for just one hour a week experienced significant improvements in bone density compared to those who did not.
The most notable gains were observed in the lumbar spine and hip, areas particularly vulnerable to osteoporosis-related fractures.

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Numerous studies support the effectiveness of strength training in combating osteoporosis.
For example, a study in Osteoporosis International highlighted that older women who participated in a 12-month strength training program saw an average increase in bone density of 1.5% at the hip and 1.2% at the spine.

Moreover, a systematic review published in the American Journal of Preventive Medicine found that individuals who engaged in regular strength training reduced their risk of fracture by up to 50%.

With consistency, the intervention of resistance training can not only decrease your risk of osteoporosis, but even reverse the impacts of existing osteoporosis.

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Exercise Interventions: What You Can Do

For those looking to enhance their bone health, incorporating strength training into your routine can be straightforward and effective. Here are some guidelines:

1. Start Slowly: If you’re new to strength training, begin with bodyweight exercises such as squats, lunges, and push-ups. Gradually incorporate weights or resistance bands as your strength increases.
2. Focus on Major Muscle Groups: Aim for exercises that target major muscle groups. Deadlifts, bench presses, and rows are excellent choices. These compound movements engage multiple muscles and support bone health effectively.
3. Consistency is Key: Aim for at least two to three sessions of strength training per week. Consistency will yield the best results for bone density and overall health.
4. Balance and Flexibility: In addition to strength training, include stability focussed exercises (such as core development and strength in your legs and back) to help prevent falls and injuries.
5. Consult a Professional: Consider working with a certified personal trainer who has experience with bone health, and can help find the best way to load your weight training for maximised outcomes.

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Osteoporosis and osteopenia are serious conditions that can impact quality of life, particularly as we age. However, by understanding these conditions and taking proactive steps—especially through strength training—it’s possible to not only prevent the onset of osteoporosis but also reverse its effects in those who may already be experiencing it.

Investing time in your bone health through regular strength training can lead to stronger bones, reduced risk of fractures, and a more active, fulfilling life. Remember, it’s never too late to start—your bones will thank you!

I hope you enjoyed issue #57 of the Absolute Scoop.

If you need the guidance and accountability to take action against osteoporosis, why not speak with our skilled team about finding the right next steps for you!

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