Potent Combo for Osteoporosis and Fall Prevention:

In order to keep your bone mass as you age, you have to put adequate stress on your skeletal system, which means some type of resistance training.

Resistance (strength) training can build and maintain lean muscle tissue, as well as maintain your mobility as you age.  This also helps with fall prevention, especially if you build strength in a standing position.

Whole body vibration platforms have been shown to be a legitimate method for building or maintaining bone density in post-menopausal women.  In one study, two groups of women did conventional strength training or vibration training to determine the effects.

The group using vibration training increased their bone density 1.5% at the hip and maintained their bone mass at the spine in a 24 week period.  The conventional training group had no significant increase. 

Oftentimes, we see those 50 and older exercising on weight machines that have them sitting or lying down.  For fall prevention, this doesn't have as much carryover as exercises done in a standing position.  Exercises done in a standing position require multiple joints and muscles to work together, increasing coordination.

In my opinion, this also provides greater stress to the bones, which can help prevent osteoporosis or osteopenia.  Exercises on a whole body vibration platform can include single and double leg exercises to challenge balance and build coordination.  They create a hyper-gravity state, where the force of gravity going through your body is increased.

This is typically done in a static (still) position and then you can add in squats and stepup exercises on the ground to build dynamic strength.  This combination offers the best of both worlds.




A third component could include stepping exercise done on the X-iser.  This involves burst training which simulates sprinting, without the impact.  Besides putting positive stress on the bones, this type of exercise increases balance and naturally increases levels of growth hormone, which decreases with age.

Muscle power decreases with aging and needs to be trained.  How fast your muscles contract (react) can be the difference between falling and maintaining your balance.  You also need some specific exercises to keep the density in your upper back.

Whole Body Vibration for Osteoporosis and Fall Prevention

Let’s take a look at how vibration training can affect building bone mass and preventing falls. Whole body vibration(WBV) platforms such as the Power Plate have been reported to increase or maintain bone density.

These types of platforms were created in the mid to late 90’s in Europe, with the original intention of osteoporosis prevention. Soon after, people realized that they also were beneficial for rehab and general fitness training.

A study reported in the American Journal of Bone and Mineral Research(2004) involved 70 post-menopausal women over a 24 week period. One group used the Power Plate for their training and another used conventional resistance training.

The women doing vibrational exercise saw a 1.5% increase in bone density at the hip, while the other group saw no significant increase. If these exercises were done in a sitting or lying position, that shouldn’t be surprising.

A more recent study again compared vibration training versus a resistance training group. In this case, the strength training group used “functional training”, which can mean different things, but likely involved exercising in standing positions.

This would place greater stress on the bones than doing isolation exercises done while sitting or lying down. This would also have more carryover to doing activities of daily living, as most of our daily movements occur while standing.



Both groups saw an increase in bone density at the spine and maintained bone mass at the hip. The group using WBV had a significant decrease in the number of falls versus the control group. The hip and the spine are vulnerable to bone loss and potential fracture.

If bone loss occurs here, it is also likely that resistance training isn’t taking place, which can cause muscles to weaken, probably increasing the risk of falling and/or loss of mobility.

I have my clients do exercises in a standing position both on and off the vibration platform to build a combination of strength and balance, as well as working on coordination. Its basically a use it or lose it situation.

Squats and stepups are the types of exercises that put the necessary stress on the bones and muscles to get these results. These types of movements involve multiple muscles and joints, making them very efficient.

A further study saw 89 post-menopausal women between the ages of 58-74 increase not just their leg strength with WBV, but their speed of movement. Muscle power is usually decreased with aging, and thus is very important to train.

How fast your muscles contract (react) can be the difference between losing your balance and falling, or not.

Different wellness studios and clinics have incorporated vibration training with their over 50 clients and I think that this is wise. One in particular, are the Stand Strong Clinics, which are aimed at seniors.

Osteoporosis - Not for Women Only

A recent syndicated article states that men are also at risk for osteoporosis and not just women. It is generally considered a woman's issue, especially for post-menopausal women. More than 8 million women in the US have osteoporosis.

But more than 2 million men also have it. Many others have bone density considered less than normal, termed osteopenia. While not quite as prevalent in men, the effects can be devastating, however.

When men suffer a hip fracture 1/3 are dead within a year! Definitely something to be aware of.

Men and women with small bones are at a higher risk. The average 35 year old woman has 30% less bone mass than does a man of the same age. Definitely a good reason to do some strength training for those over 30, besides trying to keep your weight under control.

This is also something that would fall under the adage of "use it or lose it." In order to maintain as much bone mass as possible, placing enough stress on your bones can help keep them strong. Same thing with your muscles - they will also lose some of their strength and mass if not used.

Except in cases of severe injury or disease, your body can maintain its' function fairly well if you take the proper steps. Resistance exercise (strength training) fits the bill for bone and muscle maintenance. This doesn't necessarily mean going to the gym or healthclub.

Home exercises using dumbbells, resistance bands such as flex bands, and bodyweight exercises will do fine. Bodyweight exercises such as lunges and pushups with your bodyweight for resistance challenges your upper and lower body and midsection at the same time.

Don't wait until you have already lost significant muscle and bone mass, to start exercising. There are plenty of home workout routines that can help you fight the aging process. Another thing is to do some strength training in a standing position, to help with balance issues.

You don't fall while in a sitting position - you lose your balance and fall while standing. So some of your training needs to occur while standing to work on balance and coordination.

In addition to simple home exercises that can be done, a new machine that can help is a whole body vibration platform, such as a Power Plate. The vibrations stimulate your bones, as well as your muscles. One study showed that it did a better job of building bone mass than typical resistance training.

I have one in my studio and it allows me to provide some of the benefits of exercise to those who might have a difficult time otherwise, such as my father. A non-exerciser, he has limited mobility and is at risk of losing his balance and falling. I can put him on the Power Plate and get some strengthening effects that may reduce these risks.

In any case, our bodies need some maintenance to help keep them functioning properly as we get older. Now, there are some more options to help fight the aging process.

For more information on whole body vibration platforms and anti-aging, click here.