Weight training can counter bone loss, stop falls

Osteoporosis literally means "thinning bone." When bone architecture has deteriorated in this manner, a fracture may be just around the corner. While every bone in the body is at risk, the spine and the hip are the most susceptible. A fracture in one of these two sites may hinder independence forever.

With a recent study revealing that 50 percent of women over the age of 50 have low bone density, the number of potential future victims is staggering. Currently, there are 10 million Americans with osteoporosis, many of whom are not even aware they have it. Although more likely to strike postmenopausal women, men are not immune and should take steps to reduce bone loss.

Dianne Daniels has a master's degree in exercise physiology from Columbia University. As she writes in her book "Exercises for Osteoporosis," bone responds to ever-increasing stress being placed upon it.

"Walking-a wonderful, hearthealthy exercise-can be part of a program to prevent osteoporosis, but it is not the whole story," Daniels said. "To cause bone to grow it must be challenged with a new, added weight, not the same load over and over again, as with walking."

The best strategy is to make strength training (also called resistance training or weight training) a part of any osteoporosis-fighting plan. Slowly and progressively adding additional weight can cause new bone growth to occur. And when this type of exercise is combined with osteoporosis medications prescribed by a doctor, the results are even more positive.

"You don't need to go to a gym or use any special equipment to wage an effective campaign," Daniels said. "Soup cans, elastic tubing, or easily affordable hand and ankle weights can do the job. If you do go to a gym, many of the exercises you see there can actually put you in jeopardy, as certain body positions may cause a fracture in a person with severe osteoporosis. Be sure to avoid bending over, doing traditional abdominal crunches, holding something at arm's length, or twisting rapidly from side to side."

Weight training has other beneficial side effects. It can help improve balance, thereby making falls and fractures less likely. And it can make everyday activities-hopping, climbing up stairs, cleaning- easier and more enjoyable to do.

Here are a couple of exercises Daniels suggests for beginners:

Chair sit: Stand in front of a chair with a pillow on the seat. Your arms are down at your sides and relaxed, your feet about hip distance apart. Slowly sit on the chair. Then slowly stand up. When you can perform 15 repetitions (sitting down and standing up), remove the pillow. When you can perform 15 repetitions without the pillow, hold onto one-pound weights (soup cans, or any household items are fine). Gradually increase the amount of weight.

Superman: Lie face down on the floor. Extend both arms forward on either side of your head (like Superman flying). Now lift your arms off the floor as high as you can while keeping your head on the floor. Pause, then lower them slowly. When you can perform 15 repetitions easily, do them while holding one pound weights.

Before you do these or any exercises, check first with your doctor to make sure they are safe for you.