May’s 5 minute Management
High‐Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial – 2017
Who?
Women over 58
What?
Twice weekly deadlift, overhead press, jumping chin-ups and back squat.
Control group?
8‐month, twice‐weekly, 30‐minute, home‐based, low‐intensity (10 to 15 repetitions at <60% 1 RM) exercise program
Results!
Lumbar Spine BMD % change
Control: –1.2 ± 3.1
High Impact: 2.9 ± 3.1
Femoral Neck BMD % change
Control: –2.0 ± 3.0
High Impact: 0.3 ± 3.0
So what?
When properly taught High impact exercises will not only maintain but will improve BMD & strength over time. Despite inclinations to stick with low-impact exercises in this demographic, high impact exercises, though more intimidating initially are better for BMD in the medium & long terms.
Just a note
In light of the resumption of elective surgery and accruing community requests Australian Sports Physiotherapy will offer face-to-face consults in addition to Tele-health & phone consults during this difficult time.
ASP wishes yourselves and your families the best of health in this trying time.
Michael Rafla
Physiotherapist
Australian Sports Physiotherapy
Ivanhoe, Heidelberg, Coburg, Northcote, Carlton North
1300651256
0431 271 714
SL Watson et al. J Bone Miner Res 33 (2), 211-220. Feb 2018. PMID 28975661. – Randomized Controlled Trial
