Articles > Strong Bones for Life 
Written by Katherine Coffee
Last Updated: 2007-03-26
US Statistics (US Census Bureau, 2002) 44 million (55%) of US women and men aged 50 and older have some degree of low bone mass or osteoporosis Over 10 million people have osteoporosis 80% are women As Baby Boomers age, prediction is for 12 million by 2010 and 14 million by 2020
Did You Know? An American womans risk of a hip fracture exceeds her combined risk for breast cancer, uterine cancer and ovarian cancer? The number one cause of frailty is muscle mass?
Modifiable Risk Factors: Smoking Alcohol abuse Excessive caffeine consumption (4 plus cups per day) Excessive dietary protein consumption Lack of dietary calcium Lack of sunlight exposure (to generate vitamin D)
Types of Osteoporosis: Type I onset age is 50-75 years and typical fracture sites are vertebrae and wrist Type II onset age is 70 plus years and typical fracture sites are vertebrae and hip
Actions to Avoid for Advanced Osteoporosis: Forward Flexion Spinal Rotations Hyper Extension
Two Types of Programs: 1.) Functional for the older woman with diagnosed osteoporosis whose goal is to maintain function and reduce the risk of falling. 2.) Preventative for the younger woman whose goal is to maintain bone density and reduce the risk of osteoporosis.
Functional Program Training Goals: Stop further bone loss, Improve balance, Improve posture, Improve muscle strength, Improve risk factors for coronary artery disease
Suggested Functional Exercises: Sit to Stand (modified squat) Front & Side Lunge (for someone with a knee condition, a lunge will be more difficult than a squat) Modified Hip Hinge (keep spine neutral and shoulder blades together with no forward flexion) Standing Hip Flexion & Extension Step Ups & Hip Abduction Pelvic Tilts (not a crunch) and Dead Bug Transverse Abdominis Activator and Back Extensions
Preventative Program Training Goals: Increase bone mass Increase lean mass Increase strength increase cardio capacity Improve self confidence
Suggested Preventative Exercises: Upright Row Squats or Lunges Overhead Press with Free Weights Lat Pull Down Heel Drop (rise up on toes and land hard on heels)
How Often?
Train at least 2 to 3 days per week with free weights if possible.
How Many?
Aim for 2 to 3 sets of 8 to 10 repetitions.
References
Dr. Ginger Patterson, PhD with Exercise Etc.
National Osteoporosis Foundation http://www.nof.org
