|
Exercise modalities
|
Ref.
|
Findings
|
| Impact and aerobic exercises |
(6) |
Aerobic non-weight bearing sports (cycling and swimming) usually
lead to a lower BMD compared to impact sports |
| (7) |
Competitive male master cyclists had low BMD and a high risk for
fractures. The authors recommended alternative exercises (weight
lifting, plyometrics or other high impact activity) as a
complement to cycle training to help minimize bone loss |
| (8) |
The impact promoted by walking could improve femoral BMD in
postmenopausal women, with no positive effects on spine BMD |
| (9) |
Walking as a singular exercise therapy has no significant
effects on BMD at the lumbar spine, at the radius, or for the
whole body in perimenopausal and postmenopausal women, although
there were significant and positive effects on femoral neck
BMD |
| (10) |
Compared 44 eldery runners to sedentary controls (over 65 years
of age) and found out the runners presented a significantly
better total body BMD |
| (12) |
After 6 months of strengthening, high-impact or no exercise
(control) there was a significant increase in the BMD at the
spine and femoral neck in the high-impact group compared to the
strengthening and control groups |
| Resistance exercises |
(13) |
Physical activities involving impact forces (generating both
gravitation and muscle loading), tended to have a slightly
better effect on bone metabolism and reduction of fracture risk
than isolate no-impact resistance training, as weight
lifting |
| (14) |
The type of exercise that better benefit BMD of femoral neck was
no-impact high intensity resistance training for lower limb. The
authors also concluded that for the BMD of spine combined
exercises (resistance + aerobic + impact) seem to be most
recommended |
| (18) |
A program of moderate to high intensity (70 to 90% of one
maximum repetition-1RM) resistance training, with 3 to 4 bouts
of 8 to 12 repetitions of each exercise, performed 2 or 3 times
a week, can maintain or improve the BMD of hip and femur in
postmenopausal women |
| (19) |
Interventions on older adults with osteoporosis or osteopenia
revealed that resistance training have a beneficial effect on
the domains of physical function and activities of daily
life |
| (20) |
Resistance exercises performed 4 times a week, in a very dynamic
way (resistance + velocity = Power training) with high loads
(70% to 90% of 1 RM) and few repetitions (6 repetitions) are
recommended |
| (22) |
Strengthening the back extensor muscles in postmenopausal women
can lead to a significant reduction in vertebral fracture, as
well as the enhancement of body balance and fall reduction |
| (23) |
Increasing the strength of back extensor muscles reduced the
incidence of new vertebral fractures in patients that underwent
vertebroplasty surgery |
| Balance and proprioception exercises |
(27,28) |
Gait re-education, exercises and techniques designed to improve
posture should be proposed to postmenopausal women |
| (29) |
Gait re-education and proprioceptive exercises should also be
performed in a swimming pool (water at the xiphoid process
level) because water can add an “extra” imbalance to these
exercises |
| (31) |
18 weeks of resistance, proprioception and balance training can
reduce the number of falls, improve functional capacity, dynamic
balance and quality of life when compared to the control group.
The incidence of falls was reduced by 38% in the training group,
versus a 16% reduction in the control group |
| (32) |
Tai-chi Chuan (3 times a week, during 12 weeks) in 77
postmenopausal women, improved by 17.8% the knee extensor
strength and 26.1% the static balance, without changes in
control group |
| (33) |
The risk of falls in osteopenic post-menopausal women was
evaluated before and after 24 weeks of tai chi training. There
was an improvement in tread width, stability of the trunk and a
decrease in the number of falls |
| Whole body vibration |
(36,37) |
Experimental work showed that the mechanical vibration may be
beneficial for bone microarchitecture, improving bone density
and bone strength |
| (38) |
Vibratory stimuli in the form of a vibrating platform of low
frequency and intensity (30 Hz, 0.2g) inhibited bone loss in the
spine and femur in osteopenic women with low weight after one
year of treatment |
| (39) |
The mechanical vibration mitigates bone loss mainly in the
femoral site |
| (41) |
After 8 weeks of mechanical vibration (30 Hz, 0.3 g, 20 min) in
postmenopausal women the NTx/Cr (urine resorption marker) was
significantly reduced by 34.6% compared to control group |
| (42) |
The isolated effect of low frequency vibration versus walking (3
x/week, for 8 weeks) in post-menopausal women was studied and
the vibration group showed better results than control group,
improving the femoral neck BMD by 4.3% and the body balance by
29% |
| Aquatic exercises |
(49,50) |
High impact sports seem to be more osteogenic than no-impact
sports such as swimming or cycling, in children, young adults or
older adults |
| (51) |
Swimming does not seem to negatively affect bone mass: swimmers
and sedentary controls have similar BMD values. However,
swimmers presented a higher bone turnover than sedentary
controls that may result in a stronger structure and
consequently in a stronger bone |
| (5) |
A 24-week high intensity aquatic exercise program (HydrOS)
decreased number of fallers and strongly improved neuromuscular
parameters |
| (54) |
A 24-week high-intensity aquatic exercise program (HydrOS),
increased bone formation marker (P1NP) and decreased the
increment rate of bone resorption marker (CTx) and prevented the
bone loss at femoral trochanter |
Physical exercise and osteoporosis: effects of
different types of exercises on bone and physical function of postmenopausal
women