You have three options to increase bone mineral density and decrease the probability of broken bones as you age: strength train, take medications, or do nothing and hope you don’t fall. Wendy chose the first option. A year ago, at the age of 65 Wendy was informed, “There is osteoporosis in the total lumbar spine, total hip, and femoral neck. There is a 10 year probability of major osteoporotic fracture of 20%”.
Only one year later, here were Wendy’s changes:
· 12.4% bone density increase in the total lumbar spine
· 3.5% bone density increase in the hip
Wendy has been strength training with us for the last year. The sessions are thirty minutes, once per week. The only other change to her regime was taking calcium supplements.
While strength training is not a cure for decreasing bone density, it is an effective treatment. A treatment can slow, reverse, or stop the progression of a condition.
Another 60 year old client of ours increased her bone density one standard deviation over the course of two years – one 30 minute workout a week and no meds. Significant results do not require hours in the gym. Those who are older required more recovery, and for most, strength training one time a week is optimal.
At our Austin Personal Trainers facility we work with people of all ages. Using MedX equipment with special medical rehab features, we can accommodate those with limiting conditions. All totaled, Wendy strength trained for about 25 hours in the past year. Had she not exercised her condition would be likely worse, possibly much worse were she to fall. Was it worth the 25 hour investment? Wendy will tell you that it is.
