Answers (11)
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Anything that puts stress on the bone can help build bone density. That said, it is very hard for older adults to actually increase bone density through diet and exercise alone. The best we usually hope for is to slow the loss. The problem with jumping is you are dealing with people who may already have osteoporosis. If so, jumping is contraindicated, as they are at risk for fractures. You can help them build (or at least maintain) bone by having them lift weights. Walking alone is not usually stressful enough to build bone, but hills can help increase the stress of the walk. If your client can tolerate it, add a weighted vest for walking, which will help increase the stress on the bones, but minimize the stress on the joints.
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Janet's suggestions are excellent. The risk of fracture related to osteoporosis, diagnosed or undiagnosed, is an obvious concern. For this reason I think that resistance exercise (free weights, machines, resistance bands) is perhaps a better option than jumping. Walking uphill is a great suggestion. Just be careful going downhill as the eccentric load on the quads is significant. Another option is walking up and down stairs.
Take care.
Take care.
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There is little to add to Janet and Dan. There is always a trade-off between risks and benefits, and as trainers we have to come down on the side of safety even if there would be benefits to the modalities that you are describing. But let something go wrong ..... you would be in violation of the guidelines for older adults with osteoporosis.
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I agree with the previous three posters (Janet, Daniel and Karin). With an older population you must always be aware of the risk of injury. The key is "weight-bearing" exercise for maintaining or building bone density. Therefore, any weight-bearing exercise will be helpful in this regard.
I always assess the risk of injury with a particular client or group of clients before engaging in any plyometric training, such as jumping, before introducing it to them. In my opinion, if you're dealing with clients with "joint issues and low back problems," why take the risk of exacerbating their problems with jumping - not really necessary.
I hope that this helps.
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
I always assess the risk of injury with a particular client or group of clients before engaging in any plyometric training, such as jumping, before introducing it to them. In my opinion, if you're dealing with clients with "joint issues and low back problems," why take the risk of exacerbating their problems with jumping - not really necessary.
I hope that this helps.
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
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Karin hit it on the head - RISK vs. BENEFIT
Build Bone Density vs Sacrificing Joints
Other variables to consider (Age, Musculoskeletal Alignment, Joint Integrity, Body Weight, Lean Mass, etc) but you get the point.
Fuel the Movement,
JM
Build Bone Density vs Sacrificing Joints
Other variables to consider (Age, Musculoskeletal Alignment, Joint Integrity, Body Weight, Lean Mass, etc) but you get the point.
Fuel the Movement,
JM
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Everyone's on point with this one. To keep my answer short and sweet...Yes, any stress/resistance on the bones will help increase bone density, BUT will jumping benefit the older adult client.
As fitness professionals, it's our job to give our clients, group class members, and whoever else we're helping, proper training perscription and technique. So if you're training an older adult who cannot perform a jump safely and their body isn't prepared for the movement, then do your job and modify the exercise for the individual.
As fitness professionals, it's our job to give our clients, group class members, and whoever else we're helping, proper training perscription and technique. So if you're training an older adult who cannot perform a jump safely and their body isn't prepared for the movement, then do your job and modify the exercise for the individual.
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Never a good idea to do jumping exercises with people with joint problems and LBP becuse of compressice forces. Better to do low impact activities and weight training exercises. As fot those with LBP, have them perform a good dose of spinal stabilization exercises.
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My older clients don't "jump" due to bladder issues, joint issues and potential falling issues.
However, I do make sure we implement weight bearing exercises that are safe and sensible and fit into their training protocol.
However, I do make sure we implement weight bearing exercises that are safe and sensible and fit into their training protocol.
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Example of joint friendly jumping with balance:
Jumping UP onto a Bosu, hold balance then step down to repeat is a worthwhile goal after proper progression is made. Many 70-80 yr olds have loved having this success.
Jumping UP onto a Bosu, hold balance then step down to repeat is a worthwhile goal after proper progression is made. Many 70-80 yr olds have loved having this success.
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I think some forms of jumping can be appropriate for an older adult. It depends on their condition and age/ability. I make sure my clients stay pain free.
Mac Dodds M.A., CSCS
Live Your Best Years Now
Goodlifefitness.biz
mac@goodlifefitness.biz
Mac Dodds M.A., CSCS
Live Your Best Years Now
Goodlifefitness.biz
mac@goodlifefitness.biz
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Again, the risks to the joints and other parts of the body outweigh the benefits that jumping might produce.
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