Osteoporosis is characterized by loss of bone mass and is associated with an increased risk of fracture after falls, particularly in the hip and mid-back. Osteoporotic women are often physically frail as well, leading to disability. Weight-bearing and resistive exercises have been shown to reduce the loss of bone (as measured by bone mineral density).

Japanese researchers evaluated a home-based exercise program in 62 elderly osteoporotic women that were randomly assigned to either a control or exercise group. The exercise group completed the program daily at home using body weight resistance and an exercise band. (Download the osteoporosis exercise protocol here)

After the 12-month exercise program, the exercise group significantly increased in grip strength and gait speed. Quality of life also significantly improved in the exercise group, but not in the control group. There was no significant improvement in leg strength, and bone mineral density was not measured after the intervention. The authors concluded that home based training including Thera-Band® resistance bands was effective at improving strength and quality of life.

REFERENCE: Kanemaru A, Arahata K, Ohta T, Katoh T, Tobimatsu H, Horiuchi T.

The efficacy of home-based muscle training for the elderly osteoporotic women: the effects of daily muscle training on quality of life (QoL).Arch Gerontol Geriatr. 2010 Sep-Oct;51(2):169-72.

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