Bone Density and Exercise

Bill's wife exercising at the gym

In June 2022 my wife had a bone density scan performed.  Results of scans are named T-scores.  A T-score between -1 and -2.5 is diagnosed as osteopenia. A score of -2.5 or below is diagnosed as osteoporosis.  On the T-score scale, 0 represents normal, healthy bone density of a 30-year-old person (the age of peak bone density). T-scores above 0 and slightly below 0 are within the normal range. Your score will tell you how far you are above or below peak bone density. Think of it working like a temperature scale. A temperature of -2 is lower than a temperature of -1.  My wife’s T-score at -1.8, indicated osteopenia, and was not much above the osteoporosis level. 

What are the risk factors for osteoporosis?

  • Age. As you age, bone loss happens more quickly, and new bone growth is slower. Over time, your bones can weaken and your risk for osteoporosis increases.
  • Body size. Slender, thin-boned women and men are at greater risk to develop osteoporosis because they have less bone to lose compared to larger boned women and men.
  • Race. White and Asian women are at highest risk. White men are at higher risk than other males.
  • Family history. Researchers are finding that your risk for osteoporosis and fractures may increase if one of your parents has a history of osteoporosis or hip fracture.

When she was younger my wife competed in endurance based sports and even in her fifties and sixties continued with endurance based training with little strength training.  On hearing of her diagnosis I asked her to train with me three times a week focussing on strength.  Along with this she followed her doctor’s advice on diet and supplements.  I started her on a full body exercise plan slowly increasing the resistance of each exercise and working within her comfort zone.  She gained strength slowly but steadily, and her confidence grew with each week.  At 67 she feels at her most energetic in years, and her posture has also improved.
In June 2023 she had a follow up bone density test, and discussed the results with her doctor who was extremely surprised at the improvement. The resulting T-score was -1.3, a significant improvement over -1.8 and a much lower risk of fractures.  This has encouraged my wife to continue with strength training in hope of further bone density gains.

My name is Bill Ross.  I was a Vintage Fitness personal trainer for several years.  I am no longer taking on clients as I focus on the health and fitness of my family and a couple of very close friends.  I am still associated with Erin and Vintage Fitness and regard them as the elite of trainers for older adults.  Any Vintage Fitness trainer can improve your health and wellness just as I did with my wife.

Book a call to for  free consultation

Good Luck

Bill Ross

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

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