Aerobic exercise increases bone mass in osteoporosis:
According to According to the American College of Sports Medicine and the American Heart Association (AHA), older adults looking to increase bone strength need moderate-intensity aerobic (endurance) activity for a minimum of 30-60 minutes 4 to 7 days per week (can be achieved in short 10 minute sessions). Those who have been inactive should begin with 5-10 minutes of activity each day. For muscle strength training, exercise should include strength training with weights that can be lifted 10 times 2 to 4 days per week. Daily balance and flexibility training exercises are also recommended as part of the overall program. Consult a physician prior to starting any exercise and refer to the above information on starting exercise in healthy vs. chronically ill adults. (6) The link between exercise and calcium supplements on osteoporosis was examined in 104 college-aged women (mean age of 22.3). Sixty-two of the women with low bone mass were included in a 3-month study (though only 60 completed the study). These women were split into 3 groups: an exercise group (n = 21), a group that took calcium supplements (n = 21), and a control group (n = 20). The women\’s distal radius (forearm) T-scores and midshaft tibia (shinbone) scores were taken both before and after the interventions. Results showed that approximately 60.57% of the 104 participants had low bone mass. After the 3 month interventions, the women in the exercise group showed significant improvement in their distal radius SOS T-scores and midshaft tibia scores, compared to the other 2 groups. The calcium-supplement group also showed improvements compared to the control group. The researchers conclude that their findings show that young women who exercised had the highest improvements in their bone mass, when compared with the women in the calcium-supplement and control groups. (13)