The importance of Loading the Bone to increase Bone Density. WHAT DOES THIS MEAN?
By Susan Boland Nutritional Therapist NT Dip IHS NTOI Strength & Conditioning Coach BWL
Fractures are the main concern for anyone that has Osteoporosis. Exercise has long been recommended for the prevention and management of osteoporosis, but existing guidelines are often non-specific and do not account for individual differences in bone health and fracture risk.
At my clinic, I provide you with guidelines for safe and effective exercise prescription for the prevention or management of osteoporosis, osteopenia and osteoarthritis.
When you receive a DXA scan result, it may show low bone density, osteoporosis and osteoporotic fracture risk percentage.
Trials from animal and human studies indicate that bone responds to load= lifting weights and resistance training that can be achieved with Therabands and Powerbands. You may have some bands at home following rehabilitation with a Physiotherapist but do remember that the exercise needs to be a challenge, meaning it showed not be too easy in order for you to build strength in your muscles and load the bone.
Muscle strength, balance and mobility can minimize the risk of falls that may lead to fracture, especially those of you with limited movement and/or a very high risk of osteoporotic fracture. All our exercise programs are graded according to your scan/xray results.
You can follow my INSTRAGRAM page: Osteoporosis Clinic Ireland where you can watch exercise videos to assist stiffness and GOOD TECHNIQUE, the most important component in your EXERCISE PROGRAM. This is not emphasized or addressed enough therefore I do suggest that you get regular updates for your exercises so you can achieve your goals.
If you lack MOTIVATION, you can join my FREE WEEKLY ZOOM MEETINGS where you can get general information to support your joints & bones & muscles. You can join by sending me your email address, see below.