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Prescription to Prevent Osteoporosis for All Ages

In 1995 the American College of Sports Medicine (ACSM) wrote a position stand on Osteoporosis and Exercise. This new report on Physical Activity and Bone Health replaces the old report.

The ACSM reminds us that regular physical activity can help keep bones healthy in adults. The risk of bone fracture is also reduced, and it doesn't take vigorous activity to do it!

To build bone in children and teens, physical activities that include running and jumping may be best. Exercise is advised at least three days a week for 10 to 20 minutes.

To prevent bone loss in adults, weight-bearing and resistance activities are best. These activities include walking alternating with jogging, stair climbing, tennis, and weight lifting. Moderate to high intensity is needed to apply enough force to the bones to stimulate bone growth and repair.

Exercise for adults should be 30 to 60 minutes long. Weight-bearing activities should be done three to five times each week. Weight lifting should be done two to three times each week. All major muscle groups should be exercised.

This report gives a prescription of exercise to help build up bone density in children and preserve bone density in adults. Type of exercise, intensity, frequency, and duration are all discussed. The needs of much older adults are also addressed. The ACSM advises older adults to exercise to preserve their bones and keep their balance. The goal is to prevent falls and fractures.

References: Wendy M. Kohrt, PhD, FACSM, et al. Physical Activity and Bone Health. In Medicine & Science in Sports & Exercise. November, 2004. Vol. 36. No. 11. Pp. 1985-1996.

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