Physical exercise combining cardio and strength is the best vaccine against fragility

Physical exercise that combines work force and exercise cardiovascular It is, in practice, the best “vaccine” against fragility associated with the loss of bone mass. This combination is key both for prevent as for treat the osteopenia and delay the progression towards osteoporosisespecially in women after the menopause.

According to Quirón Salud Sur, the percentage of women with osteopenia is very high and increases with age: in Spainaround the 50% of postmenopausal women present it according to the criteria of the WHO (bone densitometry with a T-score between -1.0 and -2.5 standard deviations), a figure that amounts to the 55% from the 50 years. The osteopeniaalso called low bone massconstitutes a phase prior to the osteoporosis and does not require in all cases pharmacological treatment. As explained by Dr. Fernando Serrano Pérez, Head of Rehabilitation Service of the Quirónsalud Sur Hospitalmedication is only considered when other fracture risk factorssuch as the age associated with the decrease in estrogenfamily history of bone fragility, belonging to race white either asianhave underweightfollow a diet poor in calciumconsume excessively caffeine and alcohol, smoke and lead a life sedentaryamong other conditioning elements.

The key role of physical exercise

For this reason, the approach to osteopenia focuses on the adoption of healthy lifestyle habitswhere a feeding rich in calcium and vitamin D along with the regular practice of physical exercise. Dr. Serrano himself emphasizes that exercise constitutes a key pillar both in the treatment as in the preventionbecause it generates a framework of forces and tensions localities on the skeleton that stimulate the formation of bone tissuewhile the lung mobilization and blood increases the contribution of oxygen and nutrients at bone cellsthus optimizing your metabolism.

He physical exercise program recommended should include, in a structured way, strength exercises and of burdenalong with resistance exercises either cardio. He volume and the intensity They must be adapted to the condition of each person, and it is advisable to start the plan with workloads similar to those normally carried out in the day by day. The exercises of force of intensity moderate either high It is advisable to space out and practice every 2-3 daysavoiding its daily performance to allow adequate recovery muscular and bone; On the other hand, when it comes to exercises of low intensityYes, they can join every day. In any case, it is essential not to forget the stretching of the structures that have been worked, in order to maintain the elasticityprevent overloads and reduce the risk of injury.

In the words of Dr. Serrano, “without a doubt the physical exercise In these conditions it is the best vaccine against the fragility”, a statement that summarizes the impact preventive of a active lifestyle about him bone and about the functional autonomy in the long term.