Weightlifting improves bone density in men, and thus may prevent the development of osteoporosis, indicates a study published in the Bone magazine. Jumping exercises are also good, though slightly less effective.
Although osteoporosis – a disease that gradually weakens bones and increases the risk of fractures – is much more common in women, but some men also suffer from it. They also experience a gradual decline in bone mass with age, which is a risk factor for osteoporosis.
Statistics show that one third of postmenopausal women suffer from osteoporosis (which is related to a significant decrease in estrogen production) and about 8 percent. men over 50. On this basis, it is estimated that in Poland this disease affects over 3 million people, and another 8 million are at risk of it. Importantly, it is not only a common cause of disability, but also increases the risk of death, with men dying more often than women after osteoporotic hip fracture.
Physical activity is one of the factors that lower the risk of osteoporosis. Researchers at the University of Missouri have now shown that for men, weight lifting works best. Bone tissue density can also be improved by jumping exercises, although the effects are slightly less spectacular.
The study was conducted among 38 healthy middle-aged men with low bone density (measured in the femoral neck and spine). For a year, half of them practiced weightlifting for 60-120 minutes a week, and the other half did jump exercises. At the same time, they were taking supplements with calcium and vitamin D all the time (although initially only two subjects had vitamin D deficiency). At the start of the study, and then six and 12 months later, the bone density of the men was measured using dual energy x-ray absorptiometry (DXA).
It turned out that after half a year, both types of training contributed to the improvement of overall bone density and density in the lumbar spine. This effect also persisted after 12 months. The density of the femoral neck only increased by lifting weights. The level of osteocalcin, a compound that is an indicator of the activity of osteoblast cells, increased significantly in both groups after 12 months of training. Importantly, study participants assessed that exercise caused them minimal fatigue and pain.
According to the main author of the work, prof. Pam Hinton’s results indicate that weightlifting endurance exercise, recommended for improving muscle strength, may also be prescribed for men to help prevent age-related bone loss.
The researcher points out that not all weightlifting can help improve bone mass. “Bones only become stronger when exercising that puts them under mechanical strain, so we chose special exercises that load the hip bones and the lumbar spine, such as squats, deadlifts and lifting weights over the head,” he explains. As he adds, it is also important to increase the load on the bones over time and take breaks in training.
Hinton estimates that the exercises included in her team’s study are effective, safe, and only take 60-120 minutes a week, which is acceptable for most people. Importantly, they can be performed at home.