bone density

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For women to decrease mortality risk: lift weights like your life depends on it

personal trainers at work personal training New Orleans

A study followed 750 women aged 50-94 years for a decade.  Researchers wanted to see the effect of changes in bone mineral density (BMD) and appendicular lean mass (ALM) on mortality. The study found that deaths increased as BMD and ALM diminished irrespective of age.

A quote from the study, Musculoskeletal decline and mortality: prospective data from the Geelong Osteoporosis Study:

“Poor musculoskeletal health increased the risk for mortality independent of age. This appears to be driven mainly by a decline in bone mass. Low lean mass independently exacerbated mortality risk, and this appeared to operate through poor health exposures.”

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Those with poor musculoskeletal health die sooner

personal trainers at work personal training New Orleans

From this study, Musculoskeletal decline and mortality: prospective data from the Geelong Osteoporosis Study, the conclusion:

“Poor musculoskeletal health increased the risk for mortality independent of age. This appears to be driven mainly by a decline in bone mass. Low lean mass independently exacerbated mortality risk, and this appeared to operate through poor health exposures.”

The takeaway: Stay as strong as you can as long as you can.

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Birds, hollow bones, osteopenia, and trabecula!

personal trainers at work personal training New Orleans

Birds can fly because their bones are hollow. That's what I was always told growing up. Turns out your bones are hollow too, but you can't fly. Bones are hollow to keep them light. To make them strong they have an internal structure comprised of tiny struts called trabecula. As bone density decreases the struts get thinner and weaker. Doctors call this osteopenia. This is still reversible. When enough of the struts erode completely away it is called osteoporosis. You ability to repair this damage is greatly reduced.

Strength training can increase bone density, can stop the progression of osteoporosis, and it can reverse osteopenia - two notable cases where clients of New Orleans Personal Trainers and Austin TX Personal Trainers reversed their osteopenia.

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Lumbar exercises increased bone density significantly for post transplant patients

personal trainers at work personal training New Orleans

From this study, Resistance training prevents vertebral osteoporosis in lung transplant patients:

“Osteoporosis and vertebral fractures are a consequence of glucocorticoid immunosuppression therapy in lung transplant recipients…Vertebral fractures are the most prevalent type of fracture in transplant recipients, representing approximately 35% of all fractures, and they can be the most debilitating and activity-restricting injuries in organ transplant recipients.”

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The Positive Side-effects of a Treatment for Osteopenia

personal trainers at work personal training New Orleans

Debra increased her bone density almost one full standard deviation - at age 60 no less. Carol suffered from back pain that prevented her from doing weight bearing exercise. Carol was able to use our MedX equipment with its special medical rehab features. After more that 20 years since she was first diagnosed with osteopenia her doctor informed her that she was osteopenia-free.  As she put it her 'bone tisssue was replaced,repaired and restored".

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Muscles linked to increased bone density

personal trainers at work personal training New Orleans

From this study Molecule made by muscle shown for first time to build bone:

“The study suggests irisin is fundamental to muscle-bone communication, and likely translates the well-known skeletal anabolic action of exercise by directly stimulating new bone synthesis by osteoblasts.”

Stronger muscles generating more force will require stronger connective tissue and bones to handle the additional stress on the system. Strength training is not just for strength. Proper strength training results in increased strength, bone density, body leanness, flexibility, cardiovascular ability, plus added protection from injury and a stronger immune system.  More than anything else you will feel so much better.

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Increasing bone density at age 60

personal trainers at work personal training New Orleans

Recently one of our clients brought in a cookie cake in gratitude for John Shafer, one of our trainers, and a card shown here that says it all.  It is results like these that really make our work rewarding. Debra was more than two standard deviations of away from the ideal bone density of a 25 year old.  In the time she began training her bone density went from being more than two standard deviations away from ideal to slightly more than one standard deviation away from ideal. While she still slightly in osteopenia, she is going against the trend of decreasing bone density that is common for people her age.  

Debra will be 60 soon.  Her regimen: she takes calcium supplements and vitamin D3, strength trains one a week for 30 minutes, and walks daily. She has lost 20 pounds. 

Our bones adapt to physical stress and are constantly remodeling themselves. If you expose the body and the bones to weight-bearing exercise the body and bones will adapt and become stronger.

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Effective osteopenia treatment

personal trainers at work personal training New Orleans

A cure relieves a person of the symptoms of a sickness or a condition. A treatment can slow, stop, or reverse the progression of an illness or condition such as osteopenia. Some of our clients have had amazing results in reversing their bone loss. There is no cure for osteopenia or osteoporosis. Treatments for osteopenia include changes in diet, supplements such as calcium and vitamin D, hormone therapy, several types of osteoporosis drugs, alternative medicine, and physical activities and exercise (particularly weight-bearing exercise).

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For preserving bone density try high intensity strength training

‘High-intensity strength training exercises are an effective and feasible means to preserve bone density while improving muscle mass, strength, and balance in postmenopausal women.”

That quote was from this study:Effects of high-intensity strength training on multiple risk factors for osteoporotic fractures. A randomized controlled trial:

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What clients are saying - "My doctor said it would not be necessary to start taking drugs to preserve my bone density”

Number ten in a series about what clients have to say about their workouts.

I have had two women (aged 51 and 56) with osteopenia start strength training on the recommendation of their doctors. Both were told to strength train for six months and then have their bone density retested to see if there was an improvement. In both instances their bone density increased, and their doctors told them it would not be necessary to start a drug treatment.

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