High intensity resistance exercise also resulted in a significant increase in bone mineral density of the greater trochanter for both men and women.

However, only men achieved the added result of a significant increase in lumbar spine bone mineral density. High-intensity resistance training resulted in significant increases in lean mass 8.

Again, there were no significant changes in IGF-I for either gender which reemphasizes the probability that physical stress was responsible for the increases in bone mass. Clinical Applications The results of this study demonstrate that both males and females benefit from resistance exercise three times per week of both moderate- and high-intensities.

However, there are always individual conditions to consider. People interested in starting a resistance-training program should consult with their physician first, especially if they are elderly, hypertensive, or have musculoskeletal injuries or diseases.

It is suggested that if appropriate for the individual, high-intensity resistance training with the proper recovery periods is more beneficial. High-intensity resistance exercise favored bone formation slightly better than moderate-intensity resistance exercise, especially for elderly men.

If it is not safe to have an individual elderly client perform the high-intensity exercises, then the moderate- to low-intensities may more appropriate. Even consider the possibility of combining intensities. Each resistance training program must be tailored for the specific individual and each provides important benefits.

The added benefits of increased lean mass and muscle strength are especially important for elderly clients as they may help prevent fall and injuries and preserve independence.

Summary High-intensity and moderate-intensity resistance exercises, when properly progressed and supervised, are safe and beneficial activities for many elderly clients that improve musculoskeletal health and may reduce the likelihood of falling.

From the study reviewed in this article, it appears high-intensity resistance exercise yielded slightly greater increases in bone mineral density, lean mass, and muscle strength. However, progression needs to be emphasized in order to prevent overtraining and possible injuries. But most of all, personal trainers should enthusiastically encourage their elderly clients to include resistance training into their lifestyles.

Additional references: D. The Exercise-Health Connection. Human Kinetics. Robergs, and S. Exercise Physiology: Exercise, Performance and Clinical Applications. Table 1. Summary of Past Research on Bone Mineral Density BMD.

Moderate mobility function: Moderately impacted people have some skeletal involvement and may have had joint replacements. Strength training Strength-training exercises are at the heart of building bone density. Tensing your muscles releases chemicals that can help increase bone density.

Here are a couple examples of these exercises: 2. Resistance exercises When you add resistance to your routine, your muscles release calcium, magnesium, and other minerals that strengthen your bones, Krupskas says.

Try something different from a traditional pushup. Standing pushups: Stand approximately 3 feet away from a wall, facing it. Place your hands shoulder-width apart at chest level against the wall. Bend your elbows as you lean into the wall. Straighten your elbows, pushing your body weight away from the wall.

Seated pushups adapted : Hold a lightweight pole, like a broomstick, palms down with your arms shoulder-width apart at chest level. Push the pole away from your chest, straightening your arms.

Then bend your elbows, returning your arms to your chest. Resistance bands: Resistance bands like TheraBand are a light, portable way to strengthen. They are color-coded to indicate various resistance levels.

For those who are just beginning an exercise program or have joint issues, it is best to use a lighter resistance band and gradually work up to moderate and then heavier resistance bands. Remember, Krupskas advises, how important it is not to force any movement.

Band pull: You can do this exercise while seated or standing. Again, if seated, it is important to support your feet on the floor or footrests.

Hold onto the band approximately 5 inches away from your chest, arms shoulder-width apart. Hands are palms-down at chest level. Slowly pull the band, extending your arms beyond shoulder width. Try to straighten your arms as far as possible while creating tension in the arms.

Slowly return to the beginning position, releasing the tension in your arms. Balance and core exercises Your core encompasses your stomach muscles, back muscles, and pelvic girdle.

Balance on one leg while lifting the other off the floor. Count to 10 while engaging your stomach muscles. Return your leg to the floor and alternate legs.

Repeat several times. When you first try it, stabilize with two hands on the kitchen counter. As your core strengthens and your balance improves, you can transition to stabilizing with just one or two fingers from each hand.

Eventually, you will be able to eliminate the hands. Standing straight: Contract hold in your abdomen belly , so your belly button pulls toward your spine. Stand straighter as you stabilize your core. Seated core: Even seated, you can build your core muscles by: Sitting on a firm seat, arms crossed over your chest, legs bent.

Alternate raising each thigh 1 to 2 inches, engaging your core. Lower thigh to starting position. Sitting on a firm seat, arms crossed over your chest, straighten one knee and then return to your starting position.

Alternate your legs. Flexibility Stretching is important to elongate the muscle fibers. Hamstring stretch : Lie on your back, a pillow under your head. Bend your knees with your feet flat on the floor or bed.

Straighten one knee and raise your leg up toward the ceiling. Using both hands, grab and hold behind the thigh for 30 to 60 seconds. Even walking across a room without help may become impossible.

As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace. The good news is that research shows that strength training can play a role in slowing bone loss, and can even build bone.

This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training as well as weight-bearing aerobic exercises like walking or running.