Low Bone Mineral Density?
Low Bone Mineral Density is a common experience for many people. Osteopenia and osteoporosis are two ways to classify low bone density, and each pose a threat to future bone fracture. Many of us know people in our lives who have gone on to break a hip, and it has its impacts not only on the individuals themselves, but also those close to them.
Did you know that exercise training can help with low bone mineral density? High intensity exercise training has been shown to be particularly effective in improving bone mineral density (BMD)1. This type of exercise, which includes activities like weightlifting, resistance training, and high-impact exercises, places stress on the bones, stimulating them to become stronger and denser over time.
When we engage in high intensity exercise, our bones respond by becoming more dense and resilient. This is because the stress placed on the bones during intense physical activity triggers a process called bone remodeling. During remodeling, old bone is broken down and replaced with new, stronger bone tissue.
Studies have consistently demonstrated the positive effects of high intensity exercise on bone health. For example, a study published in the Journal of Bone and Mineral Research found that postmenopausal women who participated in a high intensity resistance training program experienced significant improvements in BMD compared to those who did not exercise or engaged in lower intensity exercise1.
In addition to improving BMD, high intensity exercise also helps to improve muscle strength, balance, and coordination, all of which are important factors in reducing the risk of falls and fractures, especially in older adults.
It's important to note that while high intensity exercise can be beneficial for bone health, it's also important to engage in a variety of weight-bearing and resistance exercises to target different muscle groups and bones throughout the body.
If you're concerned about your bone health or have been diagnosed with low bone mineral density, talk to your Primary Care Doctor or a Doctor of Physical Therapy about incorporating high intensity exercise into your routine. With the right guidance and approach, exercise can be a powerful tool for improving bone health and reducing the risk of fractures in the future.
Citation:
High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial