The research that has been conducted over the last ten years has been amazing with the findings of how many older populations are finding a more fulfilling lifestyle by getting involved in an exercise program that includes a great aerobic and resistance training program that can relieve the onset symptoms of osteoporosis and arthritis. Even though osteoporosis and arthritis do differ, they go hand in hand with bone and joint pain and low bone density.
Osteoporosis mostly affects individuals of the age of 50 or older or over 55% of the American population (National Osteoporosis Foundations-Fast Facts, 2005) and mostly affect women, specifically 1 in 3 women versus 1 in 9 men. According to the National Osteoporosis Foundation (NOF), research has concurred that the risk of bone injuries such as a hip fracture has the same risk of breast, uterine and ovarian cancer. As women get older, hormonal changes take place and estrogen levels and bone mass density decrease which will cause the bones to be easily osteoporotic or eventually fracture. Along with this, arthritis has been another serious musculoskeletal disorder that will cause pain in the joints from wear and tear which could be a cause of many things, especially from many years ago for older populations that did not have the proper ergonomically work stations at work or proper foot wear that fit the body. Over time this has put a lot of strain on the musculoskeletal joints causing inflammation and therefore causing arthritis which also known as rheumatoid arthritis and osteoarthritis.
There is no cure for osteoporosis or arthritis, but for a time the treatment of hormonal therapy of estrogen for osteoporosis seem to be the answer, but studies have shown the increase in breast cancer rates due to this treatment.
However, taking on a proper low impact aerobic and resistance training program has been the key element in providing a new prescription in preventing and eliminating pain for osteoporosis and arthritis, which has shown within 3-6 months better bone density for osteoporotic individuals that are at high risk for musculoskeletal injury. Weight training or resistance comes off as very confusing and intimidating to many, especially to older adults, and the simple fact that needs to be known is that it is not that hard to get started in a simple resistance strength training program.
The first and easiest thing to get started is establishing a simple, great aerobic or cardiovascular workout that allows blood to flow throughout the body for a warm-up, along with putting some tension on the muscles and bones of the extremities. The next important factor is taking part in a resistance training program which can be very easy and will only consist of large muscle groups of the body. This can start with a simple floor or wall push-up for the chest, resista-band curls and upright rows and bent over resista-bands or dumbbell rows for the back, along with dumbbell squats or seated one legged resista-band presses. The exercises are the mode, but the intensity will differ from person to person.
Here is an example of a great osteoporosis and arthritis program: Two Days per Week
1. Wall Push-ups: Plank self out during exercise or Dumbbell or Weigh Machine Chest Presses
2. Dumbbell or Resistance Band Bent Over Rows: Slight Bent-over- Step on resistance part way while gripping on handle for resistance.
3. Dumbbell or Resistance Band Lateral Raises
4. Seated Crunches
1. Resistance Band or Dumbbell Curls
2. Dumbbell or Resistance Band Triceps Kickbacks
3. Body Resistance Calve Raises
4. Resisted Twist: with medicine ball or any light resistance to work on the obliques.
All exercises should be performed at least twice a week, starting out with only two sets per exercise with 12-15 repetitions for first week and increase to three sets the second week. Finally, lower the repetitions to 8-12 for the weeks thereafter and as the resistance gets easier, and increase resistance by small increment over time.
This is proven to help those with osteoporosis and arthritis, and those that have followed this protocol are seeing great benefits with lifestyle improvements and longevity in health. The important thing is not to sit back but to start getting involved in your workout in preventing osteoporosis and arthritis pain injury today. If you are looking for a great class to get involved in that will great instruction for seniors that is in a group setting, Silver Sneakers is the class for you. The class will guide you step by step through proper warm-up, stretching and strength training that is proper protocol for the senior along with showing you how to regress or progress during the workouts and you will love the conversation and the get-togethers that partake after workouts or for fun ventures out.