Osteoporosis - Conclusion

March 14, 2018

The main points to take away from the osteoporosis blog posts on Pinnacle Posture are as follows:

 

  • Femoral neck bone mineral density (BMD) can be increase by walking, however spinal BMD is unaffected.

  • Spinal BMD is likely to increase with an exercise program the incorporates resistance, aerobic and impact exercises.

  • Muscle strength, muscle contraction type, muscle contraction duration and intensity of exercises are all factors that induce changes in bone metabolism even after the menopause.

  • Activities that also incorporate exercises that develope muscle strength, balance and proprioception are neccessary to reduce the possibilty of falls and therefore fractures.

  • Useful exercises for postmenopausal women that may help to prevent osteoporosis include: walking, running, jumping, step climbing, weight lifting. Water aerobics & swimming are also beneficial if the intensity is moderate to intense (70-90% of 1 rep max) with a frequency of at least 2-4 times a week.

  • A safe way to stimulate bone metabolism in the postmenopausal period is through the use of a vibroplate.

 

As there are some precautions that postmenopausal women should have knowledge of prior to starting exercises, they should consult a professional to have a unique exercise program allocated to them.

 

 

 

References:

Moreira, M.D.F, Oliveria, M.L., Lirani-Galvto, A.P., Marin-Mio, R.V., Santos, R.N., Lazarett-Castro, M. 2014. Physical exercise and osteoporosis: effects of different types of exercises on bone and physical function of postmenopausal women. Arquivos Brasileiros de Endocrinologia & Metabologia. 58(5). [viewed 23 October 2017]. Available from: http://www.scielo.br/scielo.php?script=sci_arttext&pid=S0004-27302014000500514#B12

 

 

 

 

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