What you must do if you are at risk for osteoporosis — BEFORE medications

Has your physician told you that you have osteopenia or osteoporosis? Does it run in your family? It does not have to be as scary of a diagnosis and there is a way to keep your bones healthy.

Get Ahead of It to Avoid Medications

There are a number of medications given to people in later stages of the condition however that can cause many side-effects. One proven way to improve bone health while minimizing negative side-effects is exercise.

Numerous studies detail to us that we can make a bone stronger with weight-training. When bone is compressed and loaded, such as when lifting weights, the bone responds by becoming denser — or put another way, it becomes stronger. Whether you have osteoporosis, osteopenia, or trying to avoid both there is still some form of exercise you can do.

Muscle gets stronger with tension — as in the bicep curl (pictured below). The human body has the ability to respond to a load placed on it by getting stronger. This same principle applies to bones as well; it is called Wolff’s Law (named after the anatomist and surgeon who developed it).

Bone, on the other hand, responds with compressive loads. That means doing squats not only improves the strength of your leg muscles but while carrying that weight, the bones of your spine, hips, thighs, shins, and feet are responding by getting stronger as well.

This does take time but it is certainly worth it as it can help you keep your bone strong, avoid fractures, and stay off medications. Sticking to a consistent, progressive weight-lifting program can potentially reverse, slow, or avoid any bone degradation.

Tell Me More

It is important to note that the specific bone density and/or level of bone “softening” you may have determines what exercises are safe for you to perform. It is advised that you consult with a physical therapist prior to starting a training program as they can outline a program specific to your needs.

You want to make sure to avoid too much weight too early. It is more about consistency and repetitions than it is about how much weight you lift. As you progress and get more comfortable lifting weights, you can slowly increase the weight.

It is especially important that those with suspected weakness in the bone be mindful of their form as they are more likely to be injured if they do not lift weights properly. This is another reason why it is advisable to start a supervised, medically-based exercise program with your physical therapist.

It is NEVER Too Late

Also, it is important to mention that you can do this at any age regardless of your experience lifting weights. There are ways to slowly progress the load you can handle.

To further emphasize, the goals is not to lift the most amount of weight it is just about slowly progressing to more weight than you lifted 2–4 weeks ago.

Keep track and enjoy the progress!

Success Story

See below an example of a Rockstar in our clinic who was able to improve her bone density to levels that she tested at 7 years prior!

Bottom Line

• Exercise can help those with osteoporosis or osteopenia
• Weight-training can help improve bone density
• Start with light weight and be consistent
• Focusing on your form is vital as decreased bone density can make you susceptible to injury
• It is never too late and you can always benefit from some form of exercise
• It is best to consult with a physical therapist in collaboration with your physician to find the best program for you

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The above is not a substitute for medical advice and does not take place for seeking a healthcare provider.