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Water Exercise and Bone Density: Let the Debate Continue
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Water Exercise and Bone Density: Let the Debate Continue
Reviewed By Jodi Frank |
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The continuing debate between aquatic exercise and bone density is intensifying daily. The concept that exercising in the water is not weight bearing is being challenged. Researchers from around the world have been busy finding that exercising in water does in fact produce weight-bearing force and thus helps maintain and often increase bone density. Compiled here is the latest data, some of which is published, some is awaiting publication and others are just findings that are not published as of yet
Harush, D. and Rotstein, A. (2004) "The Effect of a Water Exercise Program on Bone Density among Postmenopausal Women".
Thesis for a Master Degree, University of Haifa, Israel The question of this study focused on whether exercising in the water could delay the loss of bone density in postmenopausal women. There were 35 women who participated and the average age was 55 years. The experimental group (25) participated in a specifically designed water training program three times a week for one hour each. The control group of 10 women did not engage in any physical activity. This program lasted for seven months. Each subject's bone density was measured by Dexa and QUS equipment before and after the implementation. |
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Researchers have found that exercising in water helps to maintain and increase bone density.
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Finding: There was a significant difference found between control and experimental groups with respect to bone density and duration of the intervention. The experimental group was found "to preserve and even increase their bone density, in comparison to the control group which registered a loss." The researchers noted that it was a small sample and that further research needs to be done for more conclusive results. However, this is wonderful news for our industry! I would also like to take a moment and point out that the lead researcher of this study is an AEA Training Specialist - a family member indeed!!!!! Go Mushi!
Littrell, T. and Snow, C. (2006) "Bone Density and Physical Function in Postmenopausal Women after a 12-month Water Exercise Intervention"
Oregon State University Bone Research Laboratory, Corvallis, Oregon. The purpose of this study was to examine the effects of a 12-month shallow water exercise program on bone mineral density (BMD) and physical function in postmenopausal women. There were 59 women that were randomly assigned to an experimental group (27) and a control group (32). Data was collected prior to the intervention by dual energy x-ray absorptiometry and physical fitness tests for a baseline and then immediately after the 12-month period. The experimental group participated in a 45-minute shallow water exercise class 3 times week for one year. The control group was asked to continue their regular activity levels for 1 year.
Finding: There were significant differences found between the two groups. The control group's overall BMD decreased and the experimental group's remained unchanged. The physical fitness tests also concluded that the experimental group improved in all areas and the control group made no changes. These findings suggest that water exercise helps maintain BMD in postmenopausal women.
Ay, A. and Yurtkuran, M. (2003) "Evaluation of Hormonal Response and Ultrasonic Changes in the Heel Bone by Aquatic Exercise in Sedentary Postmenopausal Women" American Journal of Medicine and Rehabilitation. "
Uludag University, Bursa, Turkey These researchers were exploring whether exercise in general helps bone density. They chose to utilize water as their venue for the study. The evaluation used hormonal variables and quantitative ultrasound. There was an experimental group and a control group formed from the 41 voluntary participants. Hormonal fluctuation was monitored for six months and then the anabolic effects on the bones were analyzed.
Finding: The researchers stated that, "aquatic exercise was determined to be effective to make an anabolic effect on the bone of the postmenopausal, sedentary subjects." In other words, more data suggesting that water exercise is effective and a powerful contributor to maintaining bone health!
Ay, A. and Yurtkuran, M. (2005) "Influences of Aquatic and Weight-Bearing Exercises on Quantitative Ultrasound Variables in Postmenopausal Women" American Journal of Medicine and Rehabilitation.
Uludag University, Bursa, Turkey The purpose of this study was to determine the effects of weight bearing and aquatic exercises on the calcaneal ultrasonic scores of sedentary women who are postmenopausal. Sixty-two participants were randomly assigned to one of three groups for this study. The experimental groups were one for water exercise (21) and one for weight-bearing exercise (21). The control group (20) was asked to continue their daily routines. The entire study took place over a six-month period; each participant was tested before and after.
Finding: Both the weight bearing and the water exercise groups increased in calcaneal broadband ultrasound attenuation (BUA) and the control group had a decrease in BUA. In addition there were no significant differences between the exercise groups for BUA and the speed of the ultrasound. The researchers concluded that "although weight-bearing physical exercise is known to be superior to no-weight-bearing activity to increase bone mass, our present evidence shows that aquatic and weight-bearing exercises both can increase calcaneal BUA." Pull-out quote: In conclusion, it is evident that water exercise is beneficial to bone health. These four studies help to shed new light on the subject. I hope that this summary article has assisted you to further understand that our profession is a valuable resource to the bone density debate. Until the next installment of research review, keep your bones healthy and strong!
About Jodi Frank
Jodi Frank has been in the fitness industry for over 20 years. She has multiple National Certifications and degrees in the field of Sports, Recreation and Exercise Science. Her classes have ranged from Senior Strength and Conditioning, Water Fitness, Performance Cycling, Outdoor Adventures and many studio programs. Jodi is a frequent presenter both nationally and internationally at conferences and workshops. Jodi's latest project is developing a video series in the field of Senior Health & Wellness.
Article reprinted with permission from the Aquatic Exercise Association (AEA), www.aeawave.com
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