RESEARCH - Calcium, heavy lifting stave off osteoporosis

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Calcium, heavy lifting stave off osteoporosis

Rheumawire

December 10, 2004

Seattle, WA - A simple program that combines strength training and

calcium supplements can significantly increase bone-mineral density

(BMD) in postmenopausal women, even those who do not take hormone

replacement therapy (HRT) [1]. University of Arizona researchers

reported these conclusions from 4-year follow-up data from the Bone

Estrogen Strength Training (BEST) study at the 2004 American Society for

Bone and Mineral Research (ASBMR) meeting.

Coauthor Ellen Cussler (University of Arizona, Tucson) tells rheumawire

that long-term follow-up confirmed initial findings that weight-bearing

exercise plus calcium supplementation can effectively improve

bone-mineral density, even in women who do not take hormone replacement

therapy (HRT).

" We found a [bMD] difference of 3.9% at the femur trochanter, with a

decline of 2.5% among controls and a gain of 1.4% among exercisers.

Therefore, if a woman attended at least 50% of the program, she had, on

average, approximately an annual 1% advantage over a control. A

1%-per-year difference in BMD has an unknown effect on fracture risk;

however, we speculate that it would be enough to decrease the risk, "

Cussler says. A BMD difference of 1% per year relative to controls would

be considered clinically important.

" The 8 core exercises include the seated leg press, lat pull down

(latissimus dorsi), weighted march, seated row, back extension, military

press, squats (wall, hack, or 's), and rotary torso, " Cussler says.

The 6 exercises the researchers have decided to keep as part of the

ongoing BEST program are:

Back extension.

Lat pull down.

Leg press.

One-arm military press.

Seated row.

Wall or squats

The exercise program included a 3- to 5-minute cardiovascular warm-up;

20 minutes of strength-training exercises; 15 minutes of

" cardio-weight-bearing activity " such as weighted walking, stair

climbing, or jogging; 5 minutes of small-muscle exercises; and 5 minutes

of balance and stretching. Women in the study were asked to complete 2

sets of 6 to 8 repetitions of each core exercise. Total and regional BMD

were measured at baseline and then annually using dual-energy x-ray

absorptiometry (DXA) scans.

" By the fourth year, after excluding 10 women for cancer, Fosomax use,

etc, 167 subjects had 4-year BMD data. Of these, 89 had been randomized

to exercise at baseline. The population targeted was sedentary early

postmenopausal women, ages 40 to 65, " Cussler says. These 167 patients

were the focus of the investigators' ASBMR presentation.

Over the 4 years, women lifted on average about 26 224 kg in the

military press. Cussler reported that the tertile of those who lifted

the least weight over 4 years had average BMD losses as great as 5.4% in

the ulna, while those who lifted the most weight had BMD increases as

high as 2.6% in the lumbar spine.

" Initially, the subjects participated in a 1-year trainer-supervised

strength-training program. We followed them in years 2,3, and 4, as they

continued to exercise on their own. With little trainer involvement, 55

of the 89 exercisers were still exercising in the fourth year, and a 33%

attendance is very good, " Cussler says.

The investigators emphasize that exercising 2 to 3 times per week and

progressively increasing the weight lifted are essential parts of the

program, as is taking 800 mg of calcium per day (calcium citrate

[Citracal, Mission Pharmacal, San , TX]).

Source

Cussler E, Going S, Flint-Wagner H, et al. Weight

lifted in strength training predicts 4-year bone changes in

postmenopausal women. Presented at: American Society for Bone and

Mineral Research 2004 meeting; October 1-5, 2004; Seattle, WA;

presentation M455.

I'll tell you where to go!

Mayo Clinic in Rochester

http://www.mayoclinic.org/rochester

s Hopkins Medicine

http://www.hopkinsmedicine.org