Building Strong Bones: Preventing Osteoporosis Through Resistance Training

Osteoporosis, often referred to as the “silent disease,” affects millions of people worldwide, particularly as they age. This condition weakens bones, making them more prone to fractures and breaks. While genetics and age play significant roles in osteoporosis development, lifestyle factors such as diet and exercise also influence bone health. In this blog post, we’ll delve into the importance of weight-bearing exercise in preventing osteoporosis and maintaining strong, healthy bones.

Understanding Osteoporosis:

Before we delve into prevention strategies, it’s essential to grasp the intricacies of osteoporosis and its profound impact on the human body. Osteoporosis isn’t merely a matter of weak bones; it’s a complex bone disease that silently decreases skeletal integrity over time. At its core, osteoporosis manifests as a gradual decline in bone density and quality, characterized by the thinning of bone tissue and the loss of structural integrity. This progressive deterioration compromises the strength and resilience of bones, rendering them increasingly susceptible to fractures and breaks, particularly in weight-bearing areas like the hip, spine, and wrist.

The ramifications of osteoporosis extend far beyond the physical realm, affecting individuals’ overall quality of life and independence. Fractures resulting from weakened bones can lead to chronic pain, disability, and diminished mobility, significantly impeding daily activities and eroding self-esteem. Moreover, the psychological toll of osteoporosis cannot be overlooked, as fear of falling and sustaining fractures can instill profound anxiety and social withdrawal, further exacerbating the condition’s impact on mental well-being.

While osteoporosis can affect individuals of any gender, age, or ethnicity, certain demographic factors predispose certain populations to a higher risk. Women, especially those postmenopausal, are particularly vulnerable due to hormonal changes that accelerate bone loss, leading to a more rapid decline in bone density. Similarly, advancing age is a significant risk factor, as bone remodeling processes become less efficient with age, resulting in a gradual reduction in bone mass and strength. Additionally, lifestyle factors such as inadequate nutrition, sedentary behavior, smoking, and excessive alcohol consumption can exacerbate bone loss, further heightening the risk of osteoporosis and its associated complications.

Understanding the multifaceted nature of osteoporosis underscores the urgency of implementing proactive measures to safeguard bone health and mitigate the risk of debilitating fractures. By adopting a holistic approach that encompasses regular resistance training/weight-bearing exercise, balanced nutrition, adequate calcium and vitamin D intake, and lifestyle modifications, individuals can fortify their skeletal framework and preserve bone density well into their golden years. Through education, awareness, and proactive intervention, we can collectively combat the silent epidemic of osteoporosis and empower individuals to lead fuller, more vibrant lives, free from the constraints of fragile bones. My mother has osteopenia, a regression from osteoporosis, so this topic hits home for me. She lives a healthy lifestyle now and lifts weights to mitigate the disease, but if someone had simply told her when she was younger how important resistance training was, it may have gone a long way in preventing the situation entirely.

The Role of Resistance Training:

Stimulation of Bone Remodeling:

Resistance training acts as a potent catalyst for bone remodeling, a dynamic process crucial for maintaining bone health and strength. Within the human skeletal system, bones are in a constant state of turnover, where osteoclasts break down old bone tissue, and osteoblasts synthesize new bone tissue. Resistance exercises, such as weightlifting, bodyweight exercises, and resistance band workouts, exert mechanical stress on bones, triggering a cascade of cellular responses that lead to bone remodeling.

This is why I’m a huge fan of compound exercises that load most or all of your skeleton. Exercises like the Deadlifts, Farmers Carries, Kettlebell Swings, Squats, Push Presses, etc. A compound exercise is one that involves multiple joints moving instead of just one. A squat for example involves the ankle, knee, and hip moving in unison while the upper body remains loaded, and a seated quadricep extension would be classified as an Isolation exercise. During the quadricep extension, the only joint that is loaded is the knee. Because of the seated position, the rest of the body is able to relax.

Engaging in resistance training stimulates osteoblast activity by imposing mechanical loading on bones. Osteoblasts respond by depositing new collagen matrix and minerals like calcium and phosphate onto bone surfaces, gradually increasing bone density and strength. This process is essential for repairing microdamage within bones, adapting to increased mechanical demands, and maintaining skeletal integrity throughout life [1].

Furthermore, there is evidence suggesting that resistance training interventions can lead to significant improvements in bone mineral density, particularly in populations at higher risk of osteoporosis, such as postmenopausal women. By subjecting bones to controlled mechanical stress through resistance exercises, individuals can stimulate osteoblast activity, enhance bone formation, and counteract age-related bone loss [2].

Lastly, there is also a localized effect. Targeting specific muscle groups can be beneficial in increasing density of the vulnerable areas in the hips, spine, and wrists. Isolation exercises do have their place in a well-rounded exercise routine.

Reduction of Fall Risk:

In addition to its direct effects on bone health, resistance training offers ancillary benefits that contribute to overall fall prevention and fracture risk reduction. By enhancing muscle strength, balance, and coordination, resistance training equips individuals with the physical capacity to navigate daily activities safely and confidently, reducing the likelihood of falls and subsequent fractures.

Older adults who engage in regular resistance training experience improvements in balance and mobility, key factors in fall prevention. By challenging muscles and balance control mechanisms, resistance exercises help individuals develop greater stability and proprioception, enhancing their ability to maintain upright posture and react effectively to postural perturbations. Furthermore, the increased muscle mass resulting from resistance training provides additional support to the skeletal system, further fortifying bones against fractures.

If you could talk to my clients, you’d likely hear them tell you about how I’m constantly talking about the importance of moving fast. Beyond balance and mobility, the ability to move fast enough to catch oneself in my opinion, is probably more important than any of it. In fact, walking speed remains a predictor of early mortality. Speed is a very specific adaptation that requires very specific training. The saying goes “if you want to move fast, you have to train fast”. Sarcopenia, or the age-related loss of muscle, means that each year, you lose contractile potential. The less muscle you have, the less force you can produce, and the slower your movements become over time. [3]

My go to exercises for speedwork remains the kettlebell swing and snatch. They most closely resemble a jumping pattern, and you can perform them just about anywhere with very minimal equipment. The alternative would be a barbell clean or snatch which as the name suggests, requires a barbell. This goes against the why of my business. I started Always Adaptive because if another pandemic hits, gyms will be closed again, and millions of people will lose access to their health. This is why I teach people how to train with kettlebells from home so that a lockdown is a non-issue. If you’re interested in learning more about this, send me an email here!

Resistance training emerges as a cornerstone of osteoporosis prevention, offering a multifaceted approach to building stronger bones, reducing fracture risk, and enhancing overall well-being. By stimulating bone remodeling, targeting specific bone sites, and improving muscle strength and balance, resistance training plays a pivotal role in maintaining skeletal integrity and preserving mobility and independence as we age. Incorporating resistance exercises into your regular fitness routine, alongside other lifestyle modifications like proper nutrition and adequate calcium intake, can help safeguard bone health and promote optimal physical function and quality of life for years to come.

References:

[1] Martyn-St James, M., & Carroll, S. (2009). A meta-analysis of impact exercise on postmenopausal bone loss: the case for mixed loading exercise programmes.

[2] Kerr, D., Morton, A., & Dick, I. (1996). Exercise effects on bone mass in postmenopausal women are site-specific and load-dependent. Journal of Bone and Mineral Research,

[3] Walking Speed and Mortality: An Updated Systematic Review. South Med J. 2021 Nov;114(11):697-702. doi: 10.14423/SMJ.0000000000001318.