Scientific studies show that physical 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, although it would be easy to take precautions".
Osteoporosis is a disease in which the bones lose stability and strength. The bones become brittle and prone to fractures because the bone mass decreases. Osteoporosis often occurs in old age. What many people don't know: It can already affect people at a young age! That is why it is important to take preventive measures.
However, osteoporosis is not a normal part of the ageing process. Rather, it is a treatable disease for which it is especially important to take the right measures early on in order to reduce the risk of severe progressions.
Osteoporosis is often a silent disease that is not noticed until 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. Likewise, a loss of height of up to 20 centimetres, due to fractures of the vertebral bodies, is not uncommon in a severe course of the disease.
Scientific studies clearly prove the effectiveness of sport against bone loss. Medically based Kieser Training provides you with targeted support to combat active bone loss or prevent it from happening in the first place. Training with weights or resistance bands helps to improve muscle strength and bone stability. Training the muscles around the bones creates additional support for the bone structure. It is important to take preventive measures before the first symptoms start.
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.
A lack 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.
Other 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.
To maintain bone health and minimise the risk of osteoporosis, there are several steps you can take. Regular physical activity, especially weight-bearing exercise such as walking, running or weight lifting, strengthens bones. A balanced diet rich in calcium and vitamin D is also important. Avoiding smoking and excessive alcohol consumption can also have a positive impact.
Caution should be taken with excessive consumption of:
To prevent osteoporosis, it is important to promote both strength, coordination and endurance.
Regular exercise, a diet plan that provides you with sufficient minerals and ideally the right vitamins as a supplement are also existential for your success. However, from our experience, without the guidance of a specifically trained trainer, it is difficult to implement prevention permanently and thus sustainably on your own. The fear of doing something wrong and harming oneself is too great instead of doing something good for the body.
At Kieser, you get a specially coordinated selection of equipment and exercises that are also tailored to you - for maximum efficiency.
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. For example, dumbbells, resistance bands, leg presses or rowing machines are suitable. 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.
