{"id":10954,"date":"2026-05-28T11:14:21","date_gmt":"2026-05-28T09:14:21","guid":{"rendered":"https:\/\/isports.ch\/magazin\/?p=10954"},"modified":"2026-05-28T11:15:02","modified_gmt":"2026-05-28T09:15:02","slug":"prevenir-losteoporose-comment-la-musculation-peut-renforcer-les-os","status":"publish","type":"post","link":"https:\/\/isports.ch\/magazin\/fr\/prevenir-losteoporose-comment-la-musculation-peut-renforcer-les-os\/","title":{"rendered":"Pr\u00e9venir l\u2019ost\u00e9oporose : comment la musculation peut renforcer les os"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Pr\u00e9\u00adve\u00adnir l\u2019ost\u00e9oporose signi\u00adfie ralen\u00adtir la perte osseuse li\u00e9e \u00e0 l\u2019\u00e2ge et main\u00adte\u00adnir ou aug\u00admen\u00adter la densit\u00e9 osseuse. Les mesures les plus effi\u00adcaces sont un ent\u00adra\u00ee\u00adne\u00adment mus\u00adcu\u00adlaire r\u00e9gu\u00adlier avec surcharge pro\u00adgres\u00adsive et un mode de vie favorable \u00e0 la sant\u00e9 des os. Quels exer\u00adci\u00adces sont effi\u00adcaces, ce que l\u2019alimentation doit appor\u00adter et ce qui compte pendant la m\u00e9no\u00adpause \u2013 voici les r\u00e9pon\u00adses les plus importan\u00adtes en un coup d\u2019\u0153il.<\/strong><\/p>\n<h2>Qu\u2019est-ce que l\u2019ost\u00e9oporose et comment se d\u00e9veloppe la perte osseuse ?<\/h2>\n<p style=\"text-align: justify;\">L\u2019ost\u00e9oporose est une maladie du sque\u00adlette dans laquelle les os perdent en densit\u00e9 et en sta\u00adbi\u00adlit\u00e9. Ils devi\u00aden\u00adnent plus poreux, plus fra\u00adgi\u00adles et se cassent plus faci\u00adle\u00adment. Les frac\u00adtures typi\u00adques tou\u00adch\u00adent les ver\u00adt\u00e8bres, les poi\u00adg\u00adnets et le col du f\u00e9mur, souvent \u00e0 la suite de petites chutes ou de mou\u00adve\u00adments du quo\u00adti\u00addien.<\/p>\n<p style=\"text-align: justify;\">Les os se renou\u00advel\u00adlent en per\u00adma\u00adnence tout au long de la vie. Des cel\u00adlu\u00adles sp\u00e9\u00adcia\u00adli\u00ads\u00e9es d\u00e9trui\u00adsent l\u2019ancien tissu osseux tandis que d\u2019autres en recon\u00adstrui\u00adsent. Jusqu\u2019\u00e0 environ 30 ans, la for\u00adma\u00adtion osseuse est sup\u00e9\u00adri\u00adeure \u00e0 la d\u00e9gra\u00adda\u00adtion. Durant cette phase, le corps atteint sa masse osseuse maxi\u00admale, appel\u00e9e \u00ab peak bone mass \u00bb. Ensuite, l\u2019\u00e9quilibre s\u2019inverse. Chaque ann\u00e9e, un peu plus de sub\u00ads\u00adtance osseuse est d\u00e9truite que recon\u00adstruite.<\/p>\n<p style=\"text-align: justify;\">Selon l\u2019<a href=\"https:\/\/www.asco-svgo.ch\/Home.htm\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Asso\u00adcia\u00adtion Suisse contre l\u2019Ost\u00e9oporose (SVGO\/ASCO)<\/a>, environ une femme sur trois et un homme sur cinq de plus de 50 ans en Suisse sont touch\u00e9s par l\u2019ost\u00e9oporose. (1) La perte osseuse li\u00e9e \u00e0 l\u2019\u00e2ge ne sur\u00advi\u00adent pas du jour au len\u00adde\u00admain \u2013 elle pro\u00adgresse len\u00adte\u00adment et silen\u00adcieu\u00adse\u00adment. Elle ne pro\u00advo\u00adque g\u00e9n\u00e9\u00adra\u00adle\u00adment aucun sym\u00adpt\u00f4me. Les dou\u00adleurs appa\u00adrais\u00adsent souvent seu\u00adle\u00adment lorsque la densit\u00e9 osseuse a for\u00adte\u00adment diminu\u00e9 ou qu\u2019une frac\u00adture sur\u00advi\u00adent. Les sp\u00e9\u00adcia\u00adlis\u00adtes parlent d\u2019ost\u00e9op\u00e9nie lorsque les valeurs de densit\u00e9 osseuse passent sous la norme. Si elles con\u00adti\u00adnuent \u00e0 baisser, le dia\u00adgno\u00adstic devient alors une ost\u00e9\u00ado\u00adpo\u00adrose.<\/p>\n<div id=\"attachment_10837\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10837\" class=\"wp-image-10837 size-full\" title=\"La perte osseuse li\u00e9e \u00e0 l\u2019\u00e2ge se d\u00e9veloppe progressivement, c\u2019est pourquoi une pr\u00e9vention pr\u00e9coce de l\u2019ost\u00e9oporose est importante.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/frau-hat-schmerzen-in-den-knochen-aufgrund-knochenschwund.webp\" alt=\"Femme souffrant de douleurs osseuses dues \u00e0 une perte osseuse, l\u2019entra\u00eenement musculaire peut aider \u00e0 pr\u00e9venir l\u2019ost\u00e9oporose\" width=\"1280\" height=\"853\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/frau-hat-schmerzen-in-den-knochen-aufgrund-knochenschwund.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/frau-hat-schmerzen-in-den-knochen-aufgrund-knochenschwund-980x653.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/frau-hat-schmerzen-in-den-knochen-aufgrund-knochenschwund-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><p id=\"caption-attachment-10837\" class=\"wp-caption-text\">\u00a9 Lumos sp \u2013 stock.adobe.com<\/p><\/div>\n<h3>Facteurs favorisant l\u2019ost\u00e9oporose<\/h3>\n<ul>\n<li>Le manque d\u2019activit\u00e9 phy\u00adsi\u00adque est l\u2019un des fac\u00adteurs les plus importants. Sans sti\u00admu\u00adla\u00adtion m\u00e9ca\u00adni\u00adque, peu de nou\u00advelle masse osseuse peut se former.<\/li>\n<li>Faible apport en calcium et en vit\u00adamine D<\/li>\n<li>Taba\u00adgisme<\/li>\n<li>Con\u00adsom\u00adma\u00adtion exces\u00adsive d\u2019alcool<\/li>\n<li>Chan\u00adge\u00adments hor\u00admonaux, notam\u00adment pendant la m\u00e9no\u00adpause lorsque la baisse des \u0153stro\u00adg\u00e8\u00adnes acc\u00e9\u00adl\u00e8re la perte osseuse.<\/li>\n<\/ul>\n<p>Les fac\u00adteurs li\u00e9s au mode de vie tels que l\u2019exercice, l\u2019alimentation, le tabac et l\u2019exposition au soleil influen\u00adcent 20 \u00e0 40 % de la densit\u00e9 osseuse maxi\u00admale, selon une revue sys\u00adt\u00e9\u00adma\u00adtique de la Natio\u00adnal Osteo\u00adpo\u00adro\u00adsis Foun\u00adda\u00adtion. (2) C\u2019est pr\u00e9\u00adcis\u00ad\u00e9\u00adment l\u00e0 que com\u00admence la pr\u00e9\u00adven\u00adtion de l\u2019ost\u00e9oporose.<\/p>\n<h2>Comment la musculation peut augmenter la densit\u00e9 osseuse<\/h2>\n<p style=\"text-align: justify;\">Les os r\u00e9a\u00adgis\u00adsent aux con\u00adtrain\u00adtes m\u00e9ca\u00adni\u00adques. Sou\u00adle\u00adver r\u00e9gu\u00adli\u00e8\u00adre\u00adment des poids envoie un sti\u00admu\u00adlus au sque\u00adlette. En r\u00e9ponse, les os stock\u00adent davan\u00adtage de min\u00e9\u00adraux et devi\u00aden\u00adnent plus denses. Ce prin\u00adcipe est d\u00e9crit par la th\u00e9orie du m\u00e9ca\u00adnostat de Harold Frost. Sans sti\u00admu\u00adla\u00adtion suf\u00adfi\u00adsante, le tissu osseux passe en mode \u00e9co\u00adno\u00admie.<\/p>\n<p style=\"text-align: justify;\">La charge elle-m\u00eame est essen\u00adti\u00adelle. La marche ou le yoga doux ne suf\u00adfi\u00adsent souvent pas \u00e0 aug\u00admen\u00adter la densit\u00e9 osseuse et \u00e0 pr\u00e9\u00adve\u00adnir l\u2019ost\u00e9oporose. Un v\u00e9ri\u00adta\u00adble effort est n\u00e9ces\u00adsaire. Les muscles doivent tirer et les os doivent res\u00adsen\u00adtir qu\u2019ils sont sol\u00adli\u00adci\u00adt\u00e9s. Les exer\u00adci\u00adces de mus\u00adcu\u00adla\u00adtion comme les squats, les sou\u00adle\u00adv\u00e9s de terre ou les d\u00e9ve\u00adlo\u00adp\u00adp\u00e9s \u00e9paules per\u00admet\u00adtent pr\u00e9\u00adcis\u00ad\u00e9\u00adment cela.<\/p>\n<p style=\"text-align: justify;\">Il existe \u00e9ga\u00adle\u00adment un deu\u00adxi\u00e8me avan\u00adtage. Des muscles plus forts sta\u00adbi\u00adli\u00adsent les arti\u00adcu\u00adla\u00adti\u00adons, am\u00e9\u00adlio\u00adrent l\u2019\u00e9quilibre et r\u00e9dui\u00adsent ainsi le risque de chute. La mus\u00adcu\u00adla\u00adtion agit donc de deux fa\u00e7ons : elle d\u00e9ve\u00adlo\u00adppe les muscles et ren\u00adforce les os.<\/p>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Pr\u00e9\u00adve\u00adnir l\u2019ost\u00e9oporose n\u2019est pas seu\u00adle\u00adment un sujet apr\u00e8s 50 ans. Les per\u00adson\u00adnes qui s\u2019entra\u00eenent r\u00e9gu\u00adli\u00e8\u00adre\u00adment d\u00e8s leur jeu\u00adnesse con\u00adstrui\u00adsent une r\u00e9serve osseuse plus importante dont le sque\u00adlette b\u00e9n\u00e9\u00adfi\u00adci\u00adera encore des d\u00e9cen\u00adnies plus tard. La mus\u00adcu\u00adla\u00adtion devrait donc rester une prio\u00adrit\u00e9 \u00e0 toutes les \u00e9tapes de la vie.<\/div><\/div>\n<h2>Quels exercices renforcent les os ?<\/h2>\n<p style=\"text-align: justify;\">Pour pr\u00e9\u00adve\u00adnir l\u2019ost\u00e9oporose, l\u2019accent doit \u00eatre mis prin\u00adci\u00adpa\u00adle\u00adment sur l\u2019entra\u00eenement en r\u00e9sis\u00adtance et les exer\u00adci\u00adces \u00e0 impact. En pra\u00adtique, cela signi\u00adfie un ent\u00adra\u00ee\u00adne\u00adment complet du corps avec de grands exer\u00adci\u00adces poly\u00adar\u00adti\u00adcu\u00adlai\u00adres. Les squats, les sou\u00adle\u00adv\u00e9s de terre, les d\u00e9ve\u00adlo\u00adp\u00adp\u00e9s \u00e9paules et les exer\u00adci\u00adces de tirage sol\u00adli\u00adci\u00adtent plu\u00ads\u00adieurs groupes mus\u00adcu\u00adlai\u00adres simul\u00adta\u00adn\u00e9\u00adment et trans\u00admet\u00adtent des charges importan\u00adtes aux zones cri\u00adti\u00adques du sque\u00adlette telles que les hanches et la colonne ver\u00adt\u00e9\u00adbrale.<\/p>\n<p style=\"text-align: justify;\">Une <a href=\"https:\/\/isports.ch\/langhantel\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">barre d\u2019halt\u00e9rophilie<\/a> con\u00adsti\u00adtue la base la plus solide, car la charge peut \u00eatre aug\u00admen\u00adt\u00e9e pro\u00adgres\u00adsi\u00adve\u00adment par petits paliers.<\/p>\n<div id=\"attachment_10839\" style=\"width: 1173px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/isports.ch\/MX-Select-MX100-Langhantel-Set-12.7-45.3-kg-inkl.-Staender\/22MX100000\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10839\" class=\"wp-image-10839 size-full\" title=\"Avec une barre, vous pouvez effectuer des soulev\u00e9s de terre, des Romanian deadlifts ou des d\u00e9velopp\u00e9s \u00e9paules.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/langhantel-fuer-homegym.webp\" alt=\"Femme s\u2019entra\u00eenant avec une barre dans son salon\" width=\"1163\" height=\"797\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/langhantel-fuer-homegym.webp 1163w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/langhantel-fuer-homegym-980x672.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/langhantel-fuer-homegym-480x329.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1163px, 100vw\"><\/a><p id=\"caption-attachment-10839\" class=\"wp-caption-text\">\u00a9 \u041e\u043b\u044c\u0433\u0430 \u0421\u0438\u043c\u043e\u043d\u043e\u0432\u0430 \u2013 stock.adobe.com<\/p><\/div>\n<p style=\"text-align: justify;\">Un <a href=\"https:\/\/isports.ch\/hantelbank\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">banc de mus\u00adcu\u00adla\u00adtion<\/a> stable permet d\u2019ajouter des d\u00e9ve\u00adlo\u00adp\u00adp\u00e9s couch\u00e9s et des d\u00e9ve\u00adlo\u00adp\u00adp\u00e9s \u00e9paules assis. Les <a href=\"https:\/\/isports.ch\/kurzhanteln\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">hal\u00adt\u00e8res<\/a> sont id\u00e9aux pour l\u2019entra\u00eenement fon\u00adc\u00adtion\u00adnel et am\u00e9\u00adlio\u00adrent \u00e9ga\u00adle\u00adment l\u2019\u00e9quilibre et la coor\u00addi\u00adna\u00adtion.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pr\u00e9\u00adve\u00adnir l\u2019ost\u00e9oporose signi\u00adfie ralen\u00adtir la perte osseuse li\u00e9e \u00e0 l\u2019\u00e2ge et main\u00adte\u00adnir ou aug\u00admen\u00adter la densit\u00e9 osseuse. Les mesures les plus effi\u00adcaces sont un ent\u00adra\u00ee\u00adne\u00adment mus\u00adcu\u00adlaire r\u00e9gu\u00adlier avec surcharge pro\u00adgres\u00adsive et un mode de vie favorable \u00e0 la sant\u00e9 des os. Quels exer\u00adci\u00adces sont effi\u00adcaces, ce que l\u2019alimentation doit appor\u00adter et ce qui compte pendant [\u2026]<\/p>\n","protected":false},"author":11,"featured_media":10953,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[197],"tags":[],"class_list":["post-10954","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-puissance-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pr\u00e9venir l\u2019ost\u00e9oporose : comment la musculation peut renforcer les os<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/isports.ch\/magazin\/fr\/prevenir-losteoporose-comment-la-musculation-peut-renforcer-les-os\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pr\u00e9venir l\u2019ost\u00e9oporose : comment la musculation peut renforcer les os\" \/>\n<meta property=\"og:description\" content=\"Pr\u00e9\u00adve\u00adnir l\u2019ost\u00e9oporose signi\u00adfie ralen\u00adtir la perte osseuse li\u00e9e \u00e0 l\u2019\u00e2ge et main\u00adte\u00adnir ou aug\u00admen\u00adter la densit\u00e9 osseuse. Les mesures les plus effi\u00adcaces sont un ent\u00adra\u00ee\u00adne\u00adment mus\u00adcu\u00adlaire r\u00e9gu\u00adlier avec surcharge pro\u00adgres\u00adsive et un mode de vie favorable \u00e0 la sant\u00e9 des os. Quels exer\u00adci\u00adces sont effi\u00adcaces, ce que l\u2019alimentation doit appor\u00adter et ce qui compte pendant [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/isports.ch\/magazin\/fr\/prevenir-losteoporose-comment-la-musculation-peut-renforcer-les-os\/\" \/>\n<meta property=\"og:site_name\" content=\"isports Magazin\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/isports.ch\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-28T09:14:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-28T09:15:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/mit-krafttraining-osteoporose-vorbeugen.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1209\" \/>\n\t<meta property=\"og:image:height\" content=\"832\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Marco Sinopoli\" 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