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Benefits of Weight Training to Combat Effects of Osteoporosis in Older Adults

by Bietel Kidane



The word osteoporosis can be defined as "porous bone" by the National Osteoporosis Foundation. Osteoporosis is a medical condition that causes the bones to weaken and break easily. Typically, the cause is linked to hormonal fluctuations, particularly those that occur simultaneously with age, a calcium or vitamin D deficiency. The weakening of bones results from bone remodeling, which slows down as we age and replaces lost bone tissue with new tissue. The stimulation of osteoblasts, the cells that are responsible for the formation of bones, is the reason that weight training has a positive effect on bone density mass, BMD. Osteoporosis, which affects millions of older adults, especially postmenopausal women, is sometimes referred to as the "silent disease" due to the slow progression of this disease. More often than not this disease doesn't cause any symptoms until a fracture happens. It is more important than ever to find efficient ways to control osteoporosis as life expectancy rises. One of the most important methods for controlling and preventing osteoporosis is weight training, sometimes referred to as resistance or strength training. This article will examine the advantages of weight training in preventing and improving osteoporosis in older individuals.

           

Lifting weights or performing resistance workouts puts stress on bones, which causes them to produce more bone tissue. Resistance training's mechanical strain increases the activity of osteoblasts, the cells that make new bone, which raises bone mineral density. Research has consistently shown that resistance training and other weight-bearing activities can significantly increase bone mineral density, especially in regions like the hips, spine, and wrists that are prone to fractures. This is especially important for older persons because even small increases in bone density can significantly lower the risk of fractures. In postmenopausal women, who are most at risk for osteoporosis-related fractures, a meta-analysis in the Journal of Bone and Mineral Research found that regular resistance training programs increased BMD.

 

Enhances Muscle Strength and Mass

Strength in the muscles is essential for maintaining skeletal health and preventing falls. Sarcopenia, or a reduction in strength and muscle mass, is a natural part of aging. This condition is firmly connected to osteoporosis as more fragile muscles improve the probability of falls, which can prompt breaks. In addition to assisting in the prevention of muscle loss and even encouraging muscle hypertrophy or growth, weight training directly targets the major muscle groups. Strength and endurance can be increased through the use of resistance exercises like squats, leg presses, chest presses, and rows that simultaneously work multiple muscle groups. In addition to providing support for the bones, this increased muscle mass enhances mobility, stability, and functional independence. More grounded muscles go about as safeguards, lessening the effect on bones during developments and diminishing the gamble of injury. Additionally, daily activities that require stability, coordination, and balance necessitate muscle strength. Retaining strength and muscle mass through weight training is essential for older people with osteoporosis to maintain independence, which is closely linked to mental and emotional health.

 

Improves Balance and Coordination

Elderly people who have osteoporosis are more likely to fracture due to falls. It has been demonstrated that weight training improves lower body strength and proprioception, or the body's sense of spatial awareness, which in turn improves both static and dynamic balance. Better balance lowers the risk of falls, which is crucial for people with low bone density in particular. Balance can be greatly enhanced by resistance workouts that target the legs and core, such as lunges, step-ups, leg lifts, and stability ball exercises. Strengthening the muscles surrounding the hips, knees, and ankles helps to reduce the risk of errors by providing improved support during movement. Consistent resistance training also improves neuromuscular adaptations, which improve brain-muscle communication and enable faster, more coordinated muscle responses to prevent falls. Sudden changes in balance are a common cause of falls, and lifting weights helps the body adjust to these changes. Stability-challenging workouts, like single-leg stands and exercises on shaky surfaces, can improve these adaptations even more. A weight training program becomes a comprehensive strategy for lowering the risk of fracture in older persons with osteoporosis when it incorporates activities focused on balance.

 

Promotes Joint Health

Joint health is crucial for osteoporosis patients to preserve mobility and lessen discomfort when engaging in physical activity. Exercises with weights that concentrate on the muscles around joints offer stability and support, reducing strain on joints that are prone to injury, such as the knees, hips, and shoulders. For people with comorbid illnesses like osteoarthritis, which frequently affects older folks, this is very helpful. The goal of low-impact resistance exercises like shoulder presses, rows, hamstring curls, and leg extensions is to develop the muscles that support joints. Stiffened quadriceps, hamstrings, and gluteal muscles help guard the knees, and shoulder girdle exercises improve stability of the shoulder joint. Weight training not only reduces discomfort but also helps older persons perform daily tasks with more confidence and ease since it improves joint health. Enhanced joint stability might also lessen compensatory movements that might worsen joint deterioration, so enhancing injury prevention and preserving long-term joint function. Developing joint stability with resistance training is essential for older persons with osteoporosis to maintain their independence and mobility.

 

Quality of life

Along with enhancing physical health, weight training has psychological advantages. Frequent resistance training has been demonstrated to reduce anxiety and depression symptoms, which are common in older persons, especially those with long-term health issues like osteoporosis. The feeling of achievement that comes from becoming more powerful and capable has a significant effect on mental toughness and self-worth. Research has indicated that resistance exercise improves brain health by increasing blood flow to the brain and stimulating the production of neurotrophic substances, which in turn promote cognitive performance in older persons. This enhancement in cognition is essential for preserving mental acuity and lowering the likelihood of cognitive decline, which can come with aging and osteoporosis. Additionally, whether working with a personal trainer, training in groups, or training with a partner, weight training frequently includes social contact. These social ties aid in preventing isolation and loneliness, which are prevalent among senior citizens. Over time, persistent benefits from exercise routine adherence are enhanced by the motivation and encouragement provided by a friendly atmosphere.

 

 

Conclusion

Weight training is highly advantageous since it can be tailored to meet the specific needs and limitations of each individual. Osteoporosis in older persons frequently presents difficulties, such as discomfort, decreased mobility, and coexisting medical disorders. Weight training is a safe and beneficial choice for individuals of different fitness levels since it can be tailored by changing the resistance, exercise choice, frequency, and intensity. It is imperative that those with severe osteoporosis or those who are new to exercise speak with a doctor or physical therapist prior to beginning a weight training program. Expert supervision guarantees that workouts focus on important regions while reducing the chance of harm. Programs can incorporate many types of resistance, such as body weight, machines, resistance bands, or free weights, giving the user flexibility to design a program that suits their talents and goals. It is possible for almost everyone, regardless of age or physical condition, to participate in weight training because of the exercises' adaptable nature and the methodical increase of resistance. To ensure long-term success and safety, it's important to start gently, concentrate on form, and incorporate rest and recovery. Frequent strength exercise helps older persons keep their independence far into old age, improve bone density, and lower their chance of fracture. Weight training is a valuable weapon in the battle against osteoporosis since it not only increases physical strength but also gives older persons the confidence to live longer, healthier lives.

 

 

References 

Cranmer, M.; Walston, Z. Heavy resistance training in the management of hip pain in older adults: A case series. Physiotherapy Theory & Practice, [s. l.], v. 38, n. 12, p. 2241–2249, 2022. DOI 10.1080/09593985.2021.1917022. Disponível em:  https://research.ebsco.com/linkprocessor/plink?id=e4649203-f7aa-393b-89a4-00dabe5195b0. Acesso em: 19 ago. 2024.

 

Fischer, C. et al. Additive Effects of Exercise and Vitamin D Supplementation (with and without Calcium) on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. Journal of Osteoporosis, [s. l.], p. 1–13, 2023. DOI 10.1155/2023/5570030. Disponível em: https://research.ebsco.com/linkprocessor/plink?id=6ee95fc0-113b-3ab6-8d7c-ab5d7277a61a. Acesso em: 17 ago. 2024.

 

Lachlan B. McMillan et al. Prescribing Physical Activity for the Prevention and Treatment of Osteoporosis in Older Adults. Healthcare, [s. l.], v. 5, n. 4, p. 85, 2017. DOI 10.3390/healthcare5040085. Disponível em: https://research.ebsco.com/linkprocessor/plink?id=855ce8b4-1b8f-3835-b2f5-0827d98ec61f. Acesso em: 18 ago. 2024.

 

Rentea, A.; Rentea, R. Osteoporosis. Lilpoh, [s. l.], v. 25, n. 94, p. 23–34, 2019. Disponível em: https://research.ebsco.com/linkprocessor/plink?id=b3beba68-fdae-3a3e-9a1c-58b92df339f8. Acesso em: 19 ago. 2024.


“About Osteoporosis: International Osteoporosis Foundation.” IOF International Osteoporosis Foundation, www.osteoporosis.foundation/patients/about- osteoporosis#:~:text=Osteoporosis%20literally%20means%20’porous%20bone,and%20their%20quality%20is%20reduced. Accessed 17 Aug. 2024.


Zamoscinska, M.; Faber, I. R.; BÜSCH, D. Do Older Adults With Reduced Bone Mineral Density Benefit From Strength Training? A Critically Appraised Topic. Journal of Sport Rehabilitation, [s. l.], v. 29, n. 6, p. 833–840, 2020. Disponível em: https://research.ebsco.com/linkprocessor/plink?id=71cfb315-cb12-31d1-92f2-70236d363e9b. Acesso em: 17 ago. 2024.

 
 
 

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Max Hann has previously worked as a publicist, a video producer, and communications consultant. Max is from Mount Laurel, New Jersey and currently attends Rowan University as a Edelman Scholar and a dual major in Advertising and Radio, Television, and Film. 

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the distinctive harmonies of Steve & Steve
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Steve & Steve are two 70-something singer-songwriters who have been “keepin’ 60s music alive” since before 60s music was considered “oldies”.

 

Both from northern New Jersey, Steve Messinger ("Mess") and Steve Bernstein ("Bernie") met as students at Franklin & Marshall College in Lancaster, PA in 1969. It all started one afternoon when Bernie, a freshman, brought his guitar into the lobby of the coed dorm hoping to meet women, when, lo and behold, Mess, a sophomore, walked by, sat down with Bernie and instantly the two started to harmonize on tunes by The Beatles, The Everly Brothers and others. Thus, a legendary act was born.

 

Following their time together at F&M and a 10-year post-college hiatus, Steve & Steve reunited in 1983 to perform at Bernie's 10th year F&M Reunion, which rekindled their passion for performing together.

 

Steve & Steve have been privileged to share concert stages with some of their favorite 60s artists: Chad & Jeremy, The Grass Roots, Jay & The Americans, Herman’s Hermits (with Peter Noone), Gary Puckett & The Union Gap, Felix Cavaliere (The Rascals), Micky Dolenz (The Monkeys), The Happenings, Kate Taylor (whose first  60s-era album was produced by her brother, James), Don Dannemann (The Cyrkle), The Fifth Dimension, plus the 70s artist, Badfinger.

 

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