Osteopenia And Osteoporosis Prevention

You can help prevent osteopenia (less than normal bone density) and osteoporosis with regular weight training. You should get a bone density test if you've never had one performed. It takes about one minute for the test.

Everyone needs some type of full body weight training (this includes bodyweight exercises). If you only run or bike for exercise, it won't protect you from developing osteopenia or osteoporosis. Cycling is a great exercise to improve cardiovascular health and it targets many major muscle groups. But, recent research shows that male cyclists are susceptible to osteopenia. Osteopenia can often lead to full blown osteoporosis.

Pam Hinton (co-author of the study), associate professor of nutritional sciences at the University of Missouri-Columbia stated, “You would think that cyclists are very healthy because they spend all those hours training. In other aspects they are — cardiovascular health and body composition. But in this one aspect, they’re not doing so well.”

"Some of those with osteopenia were in their 20s and 30s, and that was pretty alarming to me,” Hinton says. “I thought I’d just see it in guys who were older and had been riding for years." "When you’re young, you should be maximizing your bone density,” she says, “and as you get older, exercise slows the rate of loss. So it’s really important no matter where you are in your life to be doing some kind of bone-loading exercise.”

The study tested the bone mineral density of 27 cyclists and 16 runners ages 20 to 59 who had engaged in their sport a minimum of six hours a week for at least two years. Whole body scans and blood tests showed that 63% of cyclists had osteopenia of the spine or hip, compared with 19% of the runners. Men are less at risk than women for low bone density, but they should still be concerned.

Along with weight training and running, jumping (plyometrics) also helps to keep your bones healthy. Get your bone density checked today!

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Mark Dilworth, BA, PES
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About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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