Bone mass increases steadily in children, adolescents and young adults. At about 30 years of age, the maximum bone mass is reached, after which it decreases again. Initially in women and men to the same extent, but after menopause in women more than in men.
Osteoporosis is a bone disease with reduced bone mass and changes in the bone microarchitecture, this affects the strength of the bones. This means that the bone becomes brittle and even seemingly trivial injuries can lead to bone fractures. The vertebrae of the spine can even become so brittle due to osteoporosis that they collapse and lose height on a dramatic scale. Affected persons become several centimeters shorter and develop a hunchback. Those affected are mostly older women with a significant estrogen deficiency after menopause.
Osteoporosis is currently treated mainly with calcium, vitamin D and biophosphanates (special drugs for treating osteoporosis). However, this does not restore bone structure and density to their original state.
Therefore, it is especially important for women to act preventively, because the higher the maximum bone mass is and the slower the bone is broken down, the longer it takes for the bone mass to fall below a critical limit.
So, preventively, a bone-healthy lifestyle should be led:
- Leading an active lifestyle with enough exercise, preferably outdoors because of vitamin D formation
- Balanced diet with sufficient supply of calcium as well as minerals and vitamins
- Avoiding underweight
- No smoking
Factors such as muscle strength and coordination have an additional influence on fracture risk. In this case, special attention should be in preventing falls. Our Sensopros offer a special program particularly for that purpose.
The following contents have proven to be bone-effective training, preferably in combination:
- Intense strength training (60-80% of maximum strength)
- High impact aerobics
- sports that involve light jumps
With a low bone density, the stimulus threshold of the bone for mechanical stimuli is lowered at the same time. The bone responds to lower stimuli. In some studies with older people, walking also proved to be effective in positively influencing the loaded bones, while this effect was absent in younger people.
To achieve the desired effect on the bones, you should train regularly, at least twice a week. The training should not exclusively be focused on the bones though and incorporate all motor skills. As a result, the physical performance increases and the risk of civilization diseases is significantly reduced.
Conclusion: For our bone health and general well-being, strength, endurance, mobility, coordination and also balance should always be trained. Finally a regular training schedule is really important for the prevention of osteoporosis, especially strength-training and impact loads with light jumps.
Do not hesitate to contact us, we will gladly show you training options that suit your individual needs.
Your incio fitness Team