Pump Iron, Improve Bone Health

Following a recent debate I was engaged in, with regard to the benefits & drawbacks of different protein sources on bone density. I decided it was about time I tackled another major public issue which is running rampant in countries such as the United States and England; osteoporosis.

Thought to cause over 1.5 million fractures annually in the United States alone; osteoporosis is a condition characterized by low bone mass, and increased susceptibility to fractures. What if I told you that there was a way to improve your bone density and that this way would not involve taking any pharmaceuticals or supplements? Do I have your attention? Good, the intervention is simple …

Physical activity, particularly weight-bearing exercise, is believed to provide the mechanical stimuli which are important for the maintenance and improvement of bone health. While aerobic training exercises can provide some weight-bearing stimulus to bone, research indicates that it is weight-training that has the more profound effect.

Various Meta-Analyses have attempted to synthesize the research around how resistance exercise effects bone density. Over the past 10 years, nearly two dozen cross-sectional and longitudinal studies have shown a DIRECT and positive relationship between the effects of resistance training and bone density. While “a handful of other studies have reported little or no effect on bone density, these results are partially attributable to the study design, intensity and duration o the exercise protocol, and the bone density measurement techniques used.” (Layne & Nelson, 1999). 

In this article I provide references for two meta-analyses, both of which concluded that resistance training has a positive effect on bone mineral density in women. However, it should be noted that, when compared with traditional pharmacological / nutritional approaches for improving bone health, weight-training has the added benefit of influencing MULTIPLE risk factors for osteoporosis including improved strength, balance and muscle mass.

Talks of whether animal protein increases urinary calcium and plant protein decreases it, is the equivalent of not seeing the forest for the trees. Instead of contemplating the way your body rids itself of excess protein / calcium, the proactive approach would be to take advantage of the way your body can maintain and form bone by employing a progressive resistance training program to augment your bone health.

Reference:

Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: A review. Medicine & Science in Sports & Exercise, 31(1), 25-30.

Kelley, G. A., Kelley, K. S., & Tran, Z. V. (2001). Resistance training and bone mineral density in women: A meta-analysis of controlled trials. Am J Phys Med Rehabil, 80, 65-77.