Weight training, regular exercise and vitamins may help postmenopausal women improve their bone density without using hormone therapy.
Such is the claim of a University of Florida study in a recent issue of Biological Research for Nursing.
As debate over the safety of hormone therapy continues, this study shows there may be alternate ways for postmenopausal women to improve their bone health and prevent osteoporosis.
The research study
The study included 20 healthy women, aged 60 to 75. Half of them were assigned to a group that exercised regularly for 32 weeks, and half were put in a group that did no exercise.
The exercise group did calisthenics, strength training, walking and stair climbing for 60 to 90 minutes three times a week.
All the women maintained their usual eating habits. They were asked to take 1 000 milligrams of calcium citrate malate each day, the full US recommended daily dose for adult women. They were also instructed to take 400 international units of vitamin D each day, which is twice the US recommended daily dose.
Exercise increased bone density
Bone mineral density in the women who exercised increased an average of 11 percent. Their strength increased 26 percent and their balance improved by 27 percent.
The bone density of the women in the non-exercise group decreased an average of five percent, and there was no change in their strength or balance. – (HealthScout News)
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