Understanding Osteoporosis: The LIFTMOR Study Demonstrates How Exercise Can Strengthen Your Bones
Osteoporosis affects millions of Americans, with 10 million diagnosed and approximately 44 million with low bone density, putting them at risk. Older individuals, especially women, are more prone due to factors like lower estrogen levels, genetics, sedentary lifestyle, poor nutrition, smoking, alcohol consumption, and other medical conditions. Osteoporosis weakens bones, making fractures more likely, which can lead to loss of independence and even mortality in older adults.
Treatment typically involves medication designed to slow bone loss or promote bone formation, alongside lifestyle changes. Nutrition adjustments, including sufficient intake of vitamin D and calcium, and engaging in weight-bearing exercises are crucial.
One notable study, the LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) conducted in 2017 in Australia, focused on postmenopausal women with low bone mass. This study explored the effects of a structured weightlifting program on bone density and physical function. Over an 8-month period, 100 women aged 60-70 participated in a supervised program featuring high-intensity progressive resistance training and impact loading exercises.
The findings revealed promising results. The LIFTMOR program improved femoral neck and lumbar spine bone mineral density compared to the control group. Specifically, femoral neck bone mineral density increased by 0.3 ± 0.5%, and lumbar spine bone mineral density increased by 1.6 ± 0.9%.
The study incorporated four exercises:
1. Deadlifts
2. Overhead presses
3. Back squats
4. Jumping chin-ups with drop landings
If you find these exercises appealing, it's crucial to execute them under supervision for correct form and safety. Engaging with a physical or personal trainer is vital when beginning this regimen. If these exercises prove too demanding, consider exploring alternative exercises that target similar muscle groups.
New research suggests that optimal results are achieved by lifting at 85% of your maximum weight for 5 repetitions, repeated three times.
For visual guidance, here are YouTube resources available demonstrating each exercise and explaining their impact on different muscles and bones:
The Bone Builder
Dr. Dave Clayton
https://www.youtube.com/watch?v=YP5oCmbhwnQ&t=291s
In summary, the LIFTMOR study sheds light on how targeted exercises can benefit bone health, muscle strength, and balance in postmenopausal women with low bone mass. It serves as inspiration for those incorporating weight training into their routine to improve bone density. Remember to consult a professional to tailor an exercise plan suitable for your individual needs and abilities.
Have questions on the LIFTMOR study? Please email me to have a free 15 minute phone consultation. I would be happy to share my weightlifting journey and to understand your goals with respect to bone health.