Exercising With Weights - The Importance Of Exercise: Osteoporosis

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Exercising with weights

Your routine should also include strength-training exercises, which are exercises that build muscle by harnessing resistance — that is, an opposing force that the muscles must strain against. Resistance can be supplied by free weights such as dumbbells or by weighted cuffs, elasticized bands, or special machines.

Numerous studies have shown that strength training can play a role in slowing bone loss, and several show that it can even build bone. When it targets the bones of the hips, spine, and wrist, which are the most vulnerable to fracture, strength training can have benefits beyond those offered by aerobic weight-bearing exercise. In addition, these kinds of workouts can enhance strength and stability, which may help you avoid falls.

Help with your exercise routine If you haven't been exercising regularly, you may not know where to start. Harvard Health Publications offers materials that can help you put together a comprehensive workout routine. Exercise: A program you can live with offers information on aerobic exercise, strength training, and stretching, and walks you through setting up an exercise program that's right for you. It answers your exercise questions, including "How long should I work out?", "How often should I work out?", and "What equipment do I need?" It also offers in-depth information on the health benefits of exercise. Strength and Power Training: A guide for adults of all ages provides the information you need to develop a sound weight-training program. It walks you through two complete workouts and includes more than 25 illustrated strength-training exercises with step-by-step instructions. It includes information on choosing weights and equipment, avoiding injury, and stretching. You'll also learn about power training, an approach that can help you ward off frailty in your later years. To order this report or Exercise: A Program You Can Live With, please visit www.health.harvard.edu. In addition, we offer a poster with strength-training exercises geared for those who want to protect their bones. The "Osteoporosis Workout" poster provides step-by-step instructions and illustrations for nine exercises, drawn from the Strength and Power Training report, that can help you slow bone loss, build strength, and improve stability. This poster costs $8.95 and can be purchased by calling the following toll-free number: 877-649-9457.

Generally, when beginning a strength-training program, start with a weight that you can comfortably lift for 8–12 repetitions; the last one or two repetitions should be difficult. When you can comfortably perform 12 reps without completely tiring the muscle, it's time to increase the amount of weight you're using. It's important to continue to add weight whenever it becomes easy to do 12 repetitions, because lighter weights will not effectively slow osteoporosis. Most sporting goods stores sell dumbbells with adjustable weights, as well as wrist and ankle bands that fasten with Velcro and have pockets for weights. Look for sets that allow you to add weights in half- to one-pound increments.

If you already have osteoporosis or have been sedentary for some time, talk with your doctor before beginning strength training. You may need to adapt certain exercises to make them safe or avoid them altogether. For example, in order to protect your spine, you should forgo exercises and machines that put added stress on the spine, such as some leg press machines, leg raises performed lying down, and squats done with weight bars resting on the shoulders. And you may need to choose abdominal exercises that lift the head and neck just a few inches rather than bringing your trunk to your knees.

In addition, you may want to work out with a trainer at first to ensure that you are holding weights safely and using them correctly.

Last updated:	January 23, 2007