2 Bone-Building Exercises

Typically associated with women, osteoporosis is a condition that makes bones weak and prone to breakage. Nearly 2 million men in the US have the condition, and 16 million more have low bone mass. Pam Hinton, from the University of Missouri (Missouri, USA), and colleagues enrolled 38 2physically active, middle-aged men who completed either a weight-lifting program or a jumping program for a year. Both programs required participants to complete 60-120 minutes of targeted exercises each week. The participants took calcium and vitamin D supplements throughout their training programs. The researchers measured the men’s bone mass at the beginning of the study and again at six and 12 months using specialized X-ray scans of the whole body, hip and lumbar spine.  The researchers found the bone mass of the whole body and lumbar spine significantly increased after six months of completing the weight-lifting or jumping programs, and this increase was maintained at 12 months. Hip-bone density only increased among those who completed the weight-lifting program. As well, the participants reported minimal pain and fatigue  after completing their exercises, and these ratings decreased over the year.  The study authors write that: “[Resistance training] or [jump training], which appeared safe and feasible, increased [bone mineral density] of the whole body and lumbar spine, while [resistance training] also increased hip [bone mineral density], in moderately active, osteopenic men.”