Osteoporosis is characterized by abnormally low bone mass, micro-architectural deterioration of bone tissue leading to increased bone fragility, and a consequent increase in fracture risk. The term osteoporosis is widely used clinically to mean generalized loss of bone, or osteopenia, accompanied by relatively atraumatic fractures of the spine, wrist, hips, or ribs. It is manifested clinically as fractures, and, on noninvasive quantitative imaging tests, as low bone density. Osteoporotic fractures, particularly in aging women, represent a major health problem in industrialized nations. In the United States, approximately 150,000 hip fractures occur annually in women over age 65, with 15 percent to 25 percent of these women experiencing excess mortality or needing long-term nursing home care. Osteoporotic vertebral crush fractures, manifested by back pain, loss of height, and decreased ambulation are present in 5 percent to 10 percent of women by age 60 and 40 percent by age 80.

Diminished absorption of calcium by the intestine is a physiologic consequence of aging, although the reasons are unknown. In some women, this malabsorption becomes severe enough to add a component of hyperparathyroidism to their osteoporosis. Estrogen loss after menopause probably enhances bone resorption; androgenic hormones and some progestins, levels of which also decline with time, may have positive effects on bone mass. Premature menopause, occurring before the age of 45, is associated with rapid bone loss in some women. Early menopause may be caused by the use of cytotoxic drugs in young women. Exercise, especially through activities like walking and aerobics that put pressure on the weight-bearing bones, stimulates bone remodeling. Diminution in sunlight exposure, and dietary intake of calcium and vitamin D probably play important roles in the osteopenia of aging.

Weight training is a type of strength training using weights for resistance to develop strength and size of skeletal muscles. It can involve special equipment such as: free weights (dumbbells, barbells and hand weights) and weight machines (pulleys and stacks) or using resistance bands or a person’s own body weight (pushups, sit-ups or body weight squats). Weight training can help the individual lose weight, increase strength and muscle tone, improve bone density improve balance, improve blood-sugar control, improve sleep and mental health. If the technique is not done correctly, it can lead to sprains, strains, fractures and other painful injuries.

A recent study examined whether weight training exercises helped to maintain or improve bone mineral density in 223 postmenopausal breast cancer survivors. The women were randomly assigned to exercise plus medication or medication only groups for a total of 24 months. The medication used in both groups was 35 mg of risedronate weekly and 1200mg of calcium and 400 IU of vitamin D daily. The women in the exercise and medication group also had strength training exercises twice weekly. The results revealed that the medication alone was enough to see significant improvements in bone mineral density in several areas of the body. The women in the medication plus exercise group saw even greater improvements in bone mineral density over the course of the study. The researchers were able to conclude that the addition of weight/strength training exercises may help prevent loss of bone mineral density in postmenopausal breast cancer survivors who are at risk for bone loss.¹

¹ Waltman NL, Twiss JJ, Ott CD, et al. The effect of weight training on bone mineral density and bone turnover in postmenopausal breast cancer survivors with bone loss: a 24-month randomized controlled trial. Osteoporosis Int. Oct2009.