fit info

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Christine

September 17, 2007

Some facts about Osteoporosis

Last week, we looked at the disease of Osteoporosis, what it is, who gets it and why. (if you didn't get a chance to read this article, go to Some Facts About Osteoporosis Part 1 This week, we'll investigate the very important role that exercise plays in lessening and/or even preventing the effects of this disease. As in last week's article, this week I refer to the article about Osteoporosis that was the feature story in the August/September issue of the American Council on Exercise's "Certification News". The following quoted text is from:
"Osteoporosis Health: A Review for Fitness Professionals." By Namju Lee, PH.D, Boyeon Kim, M.S. and Len Kravitz, PH.D.

What Roles can Exercise and Diet Play in Preventing Bone Loss?

Along with those commercials for Boniva ® and Actonel ®, we've also seen numerous adds for a variety of products which provide a surplus of calcium, which is touted to help prevent bone loss. While increasing calcium intake, (along with vitamin D, vitamin K, magnesium, phosphorus and potassium) is very important for those at risk, these dietary changes alone won't necessarily increase bone density.

normal bone

The body has to have a reason to use these nutrients in the process of re-building, (Remodeling). When the level of stress on the skeletal system is increased via weight-bearing exercise, the body's remodeling activity is increased, thereby increasing bone mass and strength. It is important to note that the most effective modes of exercise in creating this type of stress are those of highest intensity: Running, Jumping, Mixed-impact aerobics and walking are all examples of aerobic exercises that are weight-bearing. Activities such as swimming, cycling and water aerobics, while great overall cardio exercises, don't provide the bone-loading necessary to force the body to build more bone tissue.

bone with osteoporosis

Interestingly enough, studies find that "it is more effective to provide a higher-intensity stimulus than simply to extend the duration of lower-intensity loading activities. (Bennell et al., 1997; Marcus, 2001). Exercise such as weight training, in which load is progressively increased, is very effective in improving Bone Mass Density." The article goes on to state how often one needs to engage in weight bearing and bone-loading activities: "Bone-loading exercise at least three times per week for 10 to 20 minutes is recommended to maintain bone health ( Kohrt et al., 2004) "

Another important way that exercise can help prevent complications from bone mass density loss is simply by making us stronger, more agile and less likely to fall and consequently suffer a fracture. Many of those devices you see in the gym, such as the BOSU® and Versa Disks®, are extremely effective training devices for increasing balance, (which also is lost as we age if we don't train for it-&334 use it or lose it" as the saying goes ).

Other findings that the article reports are that "soy protein intake has been found to be important for bone health, " and goes on to state that there might be " a link between an increase in insulin-like growth factor ( IGF-I) with soy protein intake. IGF-I is known to exert anabolic effects on bone.".

Past SWAC Fitness Info Articles