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  • Q&A with Australian Health Practitioners

    Can weight training help prevent osteoporosis?

    Related Topics
    Fitness and Sports Medicine Osteoporosis & Bone Health
    Both my mother and grandmother had osteoporosis so as a female I am quite worried. Can weight training help? How so?
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  • Michael Kline

    Exercise Physiologist, Exercise Scientist

    I am an accredited Exercise Physiologist and have worked with a variety of clients including chronic disease, general population, athletes and corporate/workplace. To give a … View Profile

    Yes!!! Osteoporosis is essentially the density of your bones and around your 20's your bone density will peak, good nutrition and weight bearing activities will help to make your bones are as dense as possible. In your 30s and as you get older your bone density starts to decrease (in some people the rate is faster than others and naturally the peak in some people is much lower or higher than others). The rate of decrease can be slowed down or prevented by once again…. good nutrition and weight bearing activities. Note* weight training is fantastic but other activities like jumping or walking up stairs are also good.

    Its also good to know that bones like novel movements and stresses placed on them so a variety of activities will help.

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  • Luke Delvecchio

    Diabetes Educator, Exercise Physiologist, Nutritionist

    Specializing in the assessment and treatment of metabolism related weight disorders. View Profile

    Indeed it Can, according to  Prof. Graeme Jones. (an expert in this area) physical activity is effective at increasing bone mass prior to menopause, but may not be as effective after.  so the key message here is get started as soon as you can with as much bone stimulating exercise as you can and these include:

    1. A progressive resistance training Program.
    2  Moderate impact aerobic activities such as stair climbing, walking up hills and brisk paced walking.
    3. appropriately prescribed power based activities such as hopping - for example aim to build up to 50 mini hops on the spot a day.  (Any weight-bearing exercise is beneficial, but jumping and hopping seem particularly helpful for creating healthy bones)

    I would strongly suggest you seek guidance from an Exercise Physiologist before embarking on the aforementioned routine.



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  • Sandra McFaul

    Physiotherapist

    Do you suffer from chronic lower back pain or neck pain? Based in SYDNEY, Sandra is 1 of ONLY 15 Physiotherapists in Australia with ADVANCED … View Profile

    Weight training for osteoporosis is essential. 

    Our bodies respond to the load and stress that we place on them.  You can buy a pair of hand weights at Rebel Sports (1.5 - 2kg) and take them for a walk.  You can also use them to do some bicpes curl and you could also try punching the weights up above your head. 

    These are just a few things you can start with if you are concerned about osteoporosis.

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