“What’s The Best Type of Exercise to Avoid Osteoporosis?”

There’s a very clear winner here; an undisputed champion. Let’s start with a bit of history.

More than a hundred years ago, we understood the concept of bones becoming stronger in response to stress. The phenomenon was observed and described by a German surgeon named Julius Wolff in the late 1800’s.

If you jumped over to Wikipedia, here’s part of what you’d read about his conclusions,

“If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading.[2][3] The internal architecture of the trabeculae undergoes adaptive changes, followed by secondary changes to the external cortical portion of the bone,[4] perhaps becoming thicker as a result. The inverse is true as well: if the loading on a bone decreases, the bone will become less dense and weaker due to the lack of the stimulus required for continued remodeling.”

Since Scott Kelly arrived back to earth after a year in space, they’ve been testing him more than a laboratory rat. His experiences are unique in the entire history of mankind! When testing his bone density to study the long term effects of weightlessness, they were amazed. He was losing an average of one percent per month! Post menopausal women may lose about 2 – 3 percent per year. Keep in mind that the astronauts utilize a scientifically designed exercise regimen.

Stress It Or Lose It

Although we’re addressing Senior Fitness, I must share this incredible fact for the benefit of the next generation:

“Research has shown physically active young girls gain about 40% more bone mass than the least active girls of the same age. In girls, the bone tissue accumulated during the ages of 11 to 13 approximately equals the amount lost during the 30 years following menopause.”

This excellent information is quoted from the International Osteoporosis Foundation, whose link is: http://www.iofbonehealth.org/

You Need a Resistance Training Routine That Becomes a Lifestyle

It has been shown that post menopausal women can halt the constant loss of bone density. However, it involves training consistently three times weekly. And, as Wolff’s law tells us, if the loading stops, density diminishes.

Don’t worry. It is not necessary to become a full time weightlifter or bodybuilder. A well organized lifting routine involving your major muscle groups will get it done. A comprehensive workout can be done in twenty minutes. For recuperation/recovery reasons, this type of training should be done every other day. And be sure you’re supporting your hard work with proper nutrition!

This a difficult and major change/commitment for most people.

Is it worth it? Only you can answer that question.

For sure, Osteoporosis is a dangerous foe.

Guiding you through your fitness journey,


Simply Senior Fitness by Steven Siemons is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

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