Weight training may increase your lean mass and bone density improve your abilities
When it comes to bone health, people often think about nutrients like calcium and vitamin D. But it turns out there’s an equally important ingredient that’s often overlooked, especially as people get older: strength training. Show "If you're at risk of thinning bones, or if you just want to preserve your bone health for the long haul, weight-bearing exercise should be the cornerstone of your preventive efforts," says Ryan Desgrange, PA, a physician assistant specializing in orthopedics at Henry Ford Health. Building Strong BonesOur ability to build bone diminishes with age. Both men and women begin to lose about 1% of their bone mass each year after age 50. That process speeds up dramatically after women enter menopause. "Building bone mineral density is like making deposits into the bank up until about age 30. Your body is constantly rebuilding and remodeling," Desgrange says. "After that, the process becomes less efficient." That's where strength training comes into play in terms of preserving bone mineral density and preventing osteoporosis. Don't worry, you don't have to do heavy lifting every day to build and preserve bone mass. Here, Desgrange offers five strategies you can implement:
Bone Up On Your HealthAs we age, our bones weaken, which increases the risk of developing a fracture. In fact, half of all women and a quarter of all men will have an osteoporosis-related fracture over the course of their lifetime. To counteract that damage, health authorities recommend 30 minutes of weight-bearing activity four to five times each week. "That 30 minutes can be broken up into 10- or 15-minute intervals," Desgrange says. "It's a good idea to include resistance training focused on high-risk areas twice per week for 20 to 30 minutes, too." Not a fan of weightlifting? There are plenty of ways to add resistance that don't require hoisting a dumbbell. Use your own body weight to do exercises like squats, lunges and push-ups. Balance on a Swiss ball or take a tai chi class. The idea is to increase strength and resistance over time. If you're concerned that your bones may be thinning, or if someone in your immediate family suffered from a fracture before age 50, don't wait to get checked out by a health care provider. There are plenty of things you can do to help protect your skeleton. To find a doctor at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936). Ryan Desgrange, MS, PA-C, is the director of advanced practice providers for orthopedics at Henry Ford Health and specializes in bone health and fracture prevention, as well as care for broken bones and trauma. He sees patients at several locations across southeast Michigan and is available for scheduled video visits. Strength training can help you get stronger and look and feel better with just a few short sessions each week. You can do strength training with free weights such as barbells and dumbbells, weight machines, or with no equipment at all. Exercises that use your body for resistance include:
Resistance bands and tubes can be used with:
Strength-training tips
Men and women of all ages can benefit from strength training, but get a doctor’s OK before beginning, especially if you haven’t exercised in a while. Two or three 20- or 30-minute strength training sessions every week can result in significant health benefits: Can weight training improve bone density?By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
What is the effect of strength training upon bone mass and bone density?Resistance training seemed to increase total hip BMD by 6% (P = 0.005). Sclerostin (P < 0.001) and total osteocalcin (P = 0.04) increased while other bone markers remained unchanged. A 10-year RR for major osteoporotic and hip fracture remained unchanged.
What are 3 benefits of weight training?Benefits. Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend.. Stronger bones: Strength training increases bone density and reduces the risk of fractures.. Joint flexibility: Strength training helps joints stay flexible and can reduce the symptoms of arthritis.. What are 5 benefits of weight training?There are many benefits to strength training that can improve your health.. Makes you stronger. ... . Burns calories efficiently. ... . Decreases abdominal fat. ... . Can help you appear leaner. ... . Decreases your risk of falls. ... . Lowers your risk of injury. ... . Improves heart health. ... . Helps manage your blood sugar levels.. |