Dietician Shwetha Bhatia












Research shows a twice-weekly, high-intensity resistance training scheme provides significant gains in bone-mineral density (BMD) and strength in postmenopausal women with low bone mass, without the safety issues that are of particular concern in that population.

Concerns about fracture risk associated with weight training in people with low BMD have resulted in osteoporosis exercise guidelines typically recommending only routines of moderate intensity.

Supervision and administration of the program by trained personnel is key. This is not a program to simply be handed to a person with osteoporosis and told to do it on her own.

Exercises included the dead lift, overhead press, and back squat, maintaining an intensity of greater than 80% to 85% of one repetition maximum.

Improvements were seen in measures associated with a reduction of the risk of falling, such as muscle strength and functional and neuromuscular performance.

Doing a more conservative form of exercise (unsupervised exercise) might be great for the heart, but it will not improve bone, especially in those with osteoporosis.

Needless to add that the calcium, vitamin D and protein intake must be adequate to meet individual requirements plus the demands imposed through training.