Darren Cobin“Your Personal Trainer”
Janelle Miller“Your Personal Trainer ”
Bone Density
As we age, our bones become more fragile, and in serious cases, often debilitating fractures and breaks can occur. By the age of 90, as many as 32% of women and 17% of men will have sustained a hip fracture, who’s complications often lead to death.
Osteoporosis is also a huge public health threat- especially among women. Of the estimated 10 million Americans that suffer from osteoporosis, 8 million of them are women.
After menopause, the production of estrogen is significantly reduced, slowing the absorption of much needed minerals into the bone, causing them to weaken.
While the role of exercise in prevention and treatment of osteoporosis is not completely understood, it is known that how much physical stress is applied to the bone, determines how strong the bone is. In other words, the more stress you physically apply to the bone (such as lifting weights, or the impact of running and walking on the lower extremities) the stronger the bone becomes. Stronger bones mean less fractures and breaks, as well a lower chance of developing osteoporosis.
Strength training also improves your metabolism, lowers your resting blood pressure, improves blood lipid levels and eases arthritic pain.
If you are worried it is too late to start a strength training program, you are in luck: even individuals who have lead sedentary lives can increase their bone mass by becoming more active. Prevention is key is avoiding bone loss and related injuries, and it is never too late to start.
Strength training should be done a minimum of 2-3 times a week, with at least one day of rest in between, working all major muscle groups. If you are intimidated by strength training, don’t be. You don’t have to lift heavy weights to strength train; you can use your own body weight as resistance. Lunges, squats and pushups are a great way to incorporate some strength moves into your work out. Your bones will thank you.
Leave a Reply
