Strengthen Your Bones, Empower Your Life

The Crucial Role of Strength Training in Bone Health and Fracture Prevention

Are you concerned about your bone health and osteoporosis? Discover how targeted strength training can help you combat osteopenia, build stronger bones, and significantly reduce your risk of fractures as you age.

Understanding Osteoporosis and Bone Health

Osteoporosis affects over 850,000 people in Australia, causing bones to become fragile and susceptible to fractures. While our bone mass is at it strongest in our early 20s, the structure of bone starts to slowly deteriorate and become weaker and less dense as we age and has an increased risk of breaking. This is osteoporosis and the most common sites where broken bones occur are the hip, wrist and spine.

It's never too late to take steps to enhance your bone health. Here's why it matters most:

• Lifelong Impact: Bone health is important throughout your entire life, not just in old age.
• Silent Progression: Often, we don't think about our bones until a fracture occurs.
• Can Affect Anyone: Osteoporosis can affect anyone, regardless of age, gender, or background.

What is Osteopenia?

Osteopenia is diagnosed following a bone density test or dexa scan. If the results from this scan are in the range between normal and osteoporosis your doctor may tell you that you have Osteopenia.

The recommendations from your doctor will vary depending on your:

• Age
• Level of bone density (the lower the result, the more likely action will be recommended) 
• Specific risk factors for osteoporosis

If you have osteopenia, your doctor will generally monitor your bone health to ensure your bone density remains stable. You will be encouraged to have adequate calcium, vitamin D and exercise to help support your bone health.

The Power of Strength Training for Bone Health

Not all exercise is equal for bone health. Strength training is more than just building muscle - it's crucial for maintaining strong bones and preventing fractures. Here's why it's essential:

1. Builds Bone Mass: Heavy resistance and impact loading stimulate bone growth and strength.
2. Prevents Falls: Improves balance and muscle strength, reducing fall risk.
3. Reverses Bone Loss: Can temper and even reverse bone loss that typically starts in the mid-30s.
4. Comprehensive Benefits: Also improves overall fitness, metabolism, and energy levels.

How to Increase Bone Mass

Genetics play the largest role in determining your peak bone mass, but several other factors can increase the risk of low bone mass and fractures in adulthood.

Nutrition is one very important area for bone mass health. Especially getting enough calcium and vitamin D although it is not enough to prevent conditions like osteopenia or osteoporosis on its own.

The most effective way to reduce the risk of fractures in later life is through exercise. But not all exercise types are equally effective for building bone.

A successful approach should focus on two key goals: building bone strength and preventing falls.

What Type of Exercise Improves Bone Strength?

Studies shows that bones only increase in mass when subjected to loads significantly greater than those encountered in everyday activities or applied at high speeds. These bone-building exercises need to involve weight-bearing movements, with the load applied while standing.

Strength training or lifting weights that are heavier than your usual daily loads are some of the most effective method for improving and maintaining bone health.

Non-weight-bearing exercises like swimming and cycling are great activities for general health and fitness but they do not typically increase bone mass. Bone stimulation requires heavy resistance and impact loading.

However, consistency over the long term is key to seeing results and remaining injury free is very important. While heavy, rapid loads are beneficial for bone health, they can also increase the risk of fractures in individuals with fragile bones and also increase the chances of injury if not performed correctly.

For this reason, such exercise should only be prescribed under supervision by an exercise professional, like an Accredited Exercise Physiologist, with strict attention to proper technique and gradual increased loads.

Whilst a list of exercises to perform could be a good starting point for some people with previous exercise and gym training. In older adults with low to very low bone mass they should first begin with an assessment to make sure the right load and speed is prescribed to reduce the risk of falling or injury.

Deadlifts, Squats, Lunges, Farmer Carries, Suitcase Carries, Overhead Press, Pull Ups, Bench Press, Step Ups, Calf Rasies are all examples of great exercises to help improve your strength.

What Type of Exercise Helps Prevent Falls?

To prevent falls, you want your exercise program to involve challenging balance activities and be practiced around four or five times a week for at least 12 weeks.

Challenging balance exercise mean putting the body in a weight bearing position that increases the chances of falling, such as standing on one foot on an uneven surface or walking heel-to-toe along a slightly raised narrow beam.

Adding a second task such as simultaneously tossing a ball in the air while balancing will increase the challenge once the simpler task has been mastered. Naturally, such exercises should not be undertaken by individuals who are at increased risk of falling without fail safe strategies and appropriate supervision.

You can also again increase the challenge of these exercises by closing your eyes.

Again making sure these exercises are suitable for your ability and help prevent falls.

Our Specialised Bone Health Program Approach

At Moonee Valley Health and Fitness, we offer evidence-based strength training programs designed by our exercise physiologists to improve bone health and prevent fractures. Our approach is based on the latest research, including high-intensity resistance and impact training (HiRIT).

There may be other similar programs that you have heard about before which have a similar approach to MVFit's Bone Strength Program. (Onero™ program - based from results of LIFTMOR trials and research) or OsteoStrong program - which focuses on the scientific foundations of Wolff's Law and the principles of Osteogenic Loading and their Spectrum™ patented equipment to help trigger osteogenesis.

If you are a interested in the science and research in bone health please stay tuned for our upcoming extensive compilation of scientific data and peer reviewed studies on the current best approach to bone health and how we incorporate them into our Bone Strength Program.

What We Offer:

1. Personalised Training Plans: 1 on 1 appointments tailored to your specific needs and bone health status.
2. Expert Guidance: Our Accredited Exercise Physiologists ensure you're exercising safely and effectively.
3. Progressive Overload: We gradually increase the intensity to maximize bone-building benefits.
4. Balance Training: Incorporate high-challenge balance activities to prevent falls.
5. Comprehensive Approach: Address both bone strength and fall prevention.
6. Long-Term Support: Ongoing programs to maintain and improve your bone health.

Why Focus on Your Bone Health at MVFit?

• Evidence-Based Approach: Our programs are based on the latest research in osteoporosis prevention and treatment.
• Specialized Equipment: Access to the right tools for safe and effective bone-building exercises.
• Expert Team: Our Accredited Exercise Physiologists are trained in managing osteoporosis and other chronic health conditions.
• Supportive Environment: Exercise in a safe, supervised setting with others working towards similar goals.
• Holistic Care: We consider all aspects of your health, including nutrition and lifestyle factors.