Yes. Doing strength training exercise can increase bone density and help prevent osteoporosis. Numerous scientific studies have shown that weight-bearing and muscle-strengthening exercise performed regularly can dramatically reduce the risk of fractures and increase bone density. In her book, Strong Women, Strong Bones, Miriam E. Nelson, PhD, of Tufts University, Friedman School of Nutrition and Policy, explains that women who walk for exercise have stronger bones than women who don’t exercise at all. But, she says, “…the gentle stimulation of walking takes decades to produce effects.” On the other hand, Dr. Nelson’s own research showed that “…strength training just twice a week dramatically cuts the risk of fractures for postmenopausal women. After a year, participants gained bone in their hip and spine; they became stronger and their balance improved.” During weight-bearing exercise, the muscles and related tendons place tension on the bones as muscles contract to lift the weight. This action stimulates the body to lay down more bone.

Bones and Osteoporosis

According to The National Osteoporosis Foundation (NOF), “Osteoporosis is a disease of the bones. It happens when you lose too much bone, make too little bone, or both. As a result, your bones become weak and may break from a minor fall or, in serious cases, even from simple actions, like sneezing or bumping into furniture.”

Although bones appear to be solid, they actually have a porous, honeycomb-like structure. Healthy bone is about 65% mineral, primarily calcium, and bone tissue is in a continuous cycle of breakdown and remodeling. In growing children and young adults, the bone-building process is happening faster than breakdown, resulting in a net increase in bone mass. However, this balance begins to shift at around age 25, after which we tend to lose bone mass faster than it is rebuilt. As bone density decreases, the spaces in the honeycomb-like structure become larger. If too much bone is lost and these spaces become too large, there is a greater risk of breaking a bone from a minor accident or fall.

Although women, especially postmenopausal women, are at greater risk for developing osteoporosis, this bone disease is not gender specific. Men are at risk, too. If you think you are at increased risk for osteoporosis, it is important to discuss this with your doctor and develop a plan of action. Whatever your age, you can take steps to improve your bone health.

What Do the Experts Recommend?

The National Osteoporosis Foundation recommends taking these steps to protect your bones:

Get enough calcium and vitamin D and eat a well-balanced diet
Engage in regular weight-bearing and muscle-strengthening exercise
Avoid smoking and limit alcohol
What are the Risk Factors?

How Much Calcium and Vitamin D is Needed?

Adequate calcium intake is essential for building strong bones and for preserving bone mass as we age.

NOF Recommended Calcium Intake

Sources of Calcium

Cheese
Yogurt
Milk
Sardines
Dark leafy greens—e.g., kale, spinach, collard or turnip greens
Fortified cereals
Fortified orange juice
Fortified soy or almond milk

Vitamin D is also critically important because, among its other roles, it facilitates calcium absorption.
NOF Recommended Vitamin D Intake

The best source of vitamin D is 15 minutes of direct sunlight without sunscreen 2 – 3 times a week. This is usually enough exposure to allow your body to make enough vitamin D on its own.

Food Sources of Vitamin D
Butter
Eggs
Fish—e.g., salmon, tuna, mackerel
Fortified milk and dairy products
Fortified cereals
Supplements can help when sunlight and diet are not enough.

*Before starting an exercise program, consult your doctor.

Resources:

The National Osteoporosis Foundation, http://nof.org/

Nelson, M. (2000). Strong Women, Strong Bones. New York, NY: The Penguin Group

Rachel Quiles, MS RDN, LD

Registered Dietitian

SuperSlow Zone Milton, Owner