Adherence
High-intensity aquatic exercise programs can significantly reduce fall incidence and improve neuromuscular parameters in postmenopausal women, despite lacking the osteogenic impact of land-based exercises.
If you prefer water exercise or have joint pain, do not underestimate it. Engage in high-intensity aquatic exercises (like the HydrOS program) for 24 weeks. Focus on moving quickly and with resistance. This can significantly reduce your risk of falling and improve your balance and muscle strength, even if it doesn't build bone density as effectively as land-based impact exercise.
Moreira and cols. (5)... conducted a high intensity aquatic exercise protocol, called HydrOS... After the program the number of falls and fallers in the CG remained unchanged, whereas in the AEG, the mean number of falls decreased from 2.00 to 0.29 (p < 0.0001), and the number of fallers decreased by 44% (p < 0.0001).
Why this rating
Based on a specific RCT (HydrOS) cited in the review.
Source
Physical exercise and osteoporosis: effects of different types of exercises on bone and physical function of postmenopausal women
Linda Denise Fernandes Moreira et al. · Arquivos Brasileiros de Endocrinologia & Metabologia · 2014
DOI 10.1590/0004-2730000003374
More from this paper
- High-impact exercises (e.g., jumping, running) and high-intensity resistance training are superior to low-impact or non-weight-bearing activities (e.g., cycling, swimming) for increasing or maintaining bone mineral density (BMD) in postmenopausal women.Good
- Power training (high-velocity resistance training) is superior to traditional strength training for maintaining lumbar spine BMD in postmenopausal women.Good
- Mechanical vibration therapy (low frequency, low intensity) inhibits bone loss and improves bone density in postmenopausal women, particularly at the femur.Good
Related findings · Adherence
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- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →