Importance of Strength Training for Bone Health

Did you know osteoporosis (low bone density) affects 1 in 3 women over the age of 50 worldwide? Having low bone density greatly increases your risk of fractures, specifically in your hips, wrists and spine. Many individuals might not even know they have osteoporosis until they suffer a fracture. Although osteoporosis can occur in both men and women, women in menopause and past menopause are the most at risk. This is due to the drop in estrogen levels during menopause, which is one of the primary hormones responsible for maintaining strong and healthy bones. Other lifestyle factors which can influence bone density include a sedentary lifestyle, excessive alcohol intake, tobacco use, and insufficient calcium and caloric intake. 

So what can we do to prevent osteoporosis and keep our bones strong and healthy? Strength training! The combination of regular strength training and good nutrition is the best way to help prevent the onset of osteoporosis. 

Because bones are made up of living tissue, they get stronger when you use them! The best two ways to maintain or increase bone density are weight bearing impact or muscle strengthening exercises. Weight bearing impact exercises can include running, hopping, skipping, stair climbing, or stomping. These exercises send “jolts” of force through the bones which reinforces their structure. Muscle strengthening exercises can be performed with just bodyweight or adding in resistance bands, dumbbells or kettlebells for external resistance. 

The earlier in life you start performing impact and strength training exercises, the more resilient your bones are becoming! All women will go through menopause, and the more prepared and strong our bodies are before this phase of life, the better! Although, it is never too late to start strength training. 

Interested in starting up a strength routine but unsure of where to start? Do you have nagging aches and pains that are making it difficult to exercise? Give us a call! Our physical therapists are specially trained and here to help guide you! We also offer Clinical Strength Training 1 on 1 sessions to create a customized plan for your needs.