Scientific studies show that strength training effectively prevents osteoporosis by increasing bone density and reducing the risk of falls and fractures by strengthening the muscles. Dr Wimmer says: "There is a lot of suffering among patients, and it would be easy to take precautions".
Osteoporosis is a systemic skeletal disease characterised by low bone mass and deterioration of the microarchitecture of bone tissue, with consequent increased bone fragility. Osteopenia refers to a reduction in bone density. It is a precursor to osteoporosis. Osteopenia already causes an increased risk of bone fractures. Osteoporosis often occurs in old age. What many people do not know: It can already affect people at a young age! That is why it is important to take preventive measures.
Osteoporosis is often a silent disease that is only noticed when it is already too late. Many people are not aware that they are at risk or that preventive measures can be taken to reduce the risk. That is why it is so important to address the issue now and be proactive. One characteristic of osteoporosis is that as bone loss progresses, so-called low-energy fractures become more likely. The most common osteoporosis-related fractures include the hip, spine and wrist. Similarly, a loss of height of up to 20 centimetres, due to fractures of the vertebral bodies, is not uncommon if the disease is severe. These fractures can significantly affect the mobility and quality of life of those affected.
Prevention and treatment of osteoporosis can include lifestyle changes (e.g. diet, physical activity and medically based strength training), calcium and vitamin D supplements, medications to increase bone density and strategies to prevent falls.
Scientific studies prove the effectiveness of strength training against bone loss. The medically based strength training at Kieser provides you with targeted support to combat active bone loss or prevent it from happening in the first place.
Training on specially developed machines helps to improve muscle strength and bone stability. Strength training of the muscles around the bones creates additional support for the bone structure. It is important to take preventive measures before the first symptoms begin.
The greatest force repeatedly acting on the bone comes from actively produced muscle power. Whether in everyday activities or in strength training, the force production comes from the muscles. The human being grows through resistance.
The training goals are derived from this. These are more varied in osteoporosis than in any other indication for strength training:
The development of osteoporosis is complex and can be influenced by various factors. One of the main reasons is age-related bone loss. Over time, the body loses bone density, which leads to weakening of the bones. Post-menopausal women are particularly at risk because oestrogen levels decrease, which can accelerate bone loss. One in three women is affected, but men can also develop osteoporosis. One of the most common warning signs that should make you sit up and take yourself to the doctor if your symptoms persist is back pain. If you are unsure, you can of course approach our trained instructors for a specific medical training consultation to get clarification from them.
If at least two of the following complaints permanently apply to you, we strongly recommend that you investigate the matter. After all, the sooner you recognise a possible health problem, the better you can be helped. Also, ask yourself whether there are any known cases in your family and whether you are therefore likely to have a genetic disposition.
Risk factors for osteoporosis include an inactive lifestyle, smoking, excessive alcohol consumption, certain medications and genetic predisposition. It is important to consider these factors and take appropriate action to reduce the risk of osteoporosis. A deficiency of calcium and vitamin D can increase the risk of osteoporosis. These nutrients are essential for building and maintaining strong bones. An unbalanced diet or inadequate intake of these nutrients can lead to reduced bone density.
To maintain bone health and minimise the risk of osteoporosis, there are several steps you can take. Regular physical activity, especially strength training, running and jumping strengthen bones and provide a foundation. With a balanced diet and looking at risk factors such as smoking and excessive alcohol consumption, you have some tools to challenge the bones. For effectiveness, also with regard to bone metabolism, the intensity or mechanical load is of high importance. Especially in the case of osteoporosis, a high intensity in strength training must be aimed for in order to achieve a good effect through an appropriate load.
The greatest risk for people with osteoporosis is a fearful approach to the disease. Subliminal strength training has little or no effect on bone metabolism. It feigns effective training without reducing the risks of this common disease.
Kieserning is indicated because it has a positive effect on bone metabolism through tensile forces, compressive and bending loads. This forms the basis. For successful strength training in osteoporosis, the training frequency should be 2-3 sessions per week. The training intensity should be adjusted in small steps to a high intensity in the long term.
The bad news first: Unfortunately, it is not possible to completely rebuild the peak bone mass that exists at its prime between the ages of 20 to 25. This makes it all the more important to take early action so that you can best avoid this irreversible situation and not have to worry about it. This is easier than you think.
“At first I found it strange to deal with the topic of osteoporosis. But I know from my grandmother how bad osteoporosis can be, so I have already become active.”
“Unfortunately, I didn't take much care of my body in the past, but you get wiser with age. The good thing is that it's never too late, I'm glad I started with prevention.”
“After the birth of my second child, I noticed that I wasn't quite as physically fit as I used to be. Kieser's targeted exercises help me to be and stay fit in everyday life.”
Yes, strength training helps to increase bone density and strengthen bones. Regular strength training strengthens the muscles, which in turn increases the bone load and reduces the risk of fractures. However, it is important that training is done under the guidance of a qualified trainer or therapist who is knowledgeable about osteoporosis and can take individual needs into account. Appropriate exercises should also be chosen that protect the spine and other vulnerable areas.
Yes, strength training helps to increase bone density and strengthen bones. Regular strength training strengthens the muscles, which in turn increases the bone load and reduces the risk of fractures. However, it is important that training is done under the guidance of a qualified trainer or therapist who is knowledgeable about osteoporosis and can take individual needs into account. Appropriate exercises should also be chosen that protect the spine and other vulnerable areas.
With osteoporosis, sports with a high risk of injury or those that lead to strong vibrations as well as exaggerated stress on the bones should be avoided. These include, in particular, high-performance sports with extreme loads and intensive endurance sports. It is always advisable to consult a doctor or a qualified trainer before starting a training programme or practising a new sport in order to consider individual restrictions and recommendations and to avoid injuries.
There are many pieces of fitness equipment or aids that can help stabilise bone density if used regularly. Here, too, it is important to coordinate your exercises sensibly and efficiently and to receive instruction from a qualified trainer in order to avoid injuries.
In osteoporosis, several factors can make the condition worse. Here are some that can adversely affect osteoporosis: Lack of physical activity, smoking, alcohol consumption, poor diet, inadequate vitamin intake and (age-related) hormonal changes. It is therefore all the more important to limit these factors or, ideally, to avoid them completely.
