Most of us know that strength training (with free weights, weight machines, or resistance bands) may also help construct and maintain muscle mass and strength. Many of us don't know that strong muscles result in strong bones. And strong bones may also help reduce the danger of fractures because of osteoporosis.
Osteoporosis needs to be a priority for all of us. An estimated 8 million women and a couple of million men within the United States have osteoporosis. It is now liable for greater than two million fractures every year, and experts expect that number to rise. Hip fractures are often essentially the most serious. Six out of 10 individuals who break a hip never fully regain their former independence. Even walking across the room without help may be not possible.
A mixture of age-related changes, inactivity, and inadequate nutrition conspire to steadily erode bone mass at a rate of 1% per yr after age 40. A minor fall, or a less obvious strain reminiscent of bending over to tie a shoelace.
The excellent news is that research shows that strength training can play a job in reducing bone loss, and may construct bone. It could be very useful in helping to reverse age-related lack of bone mass. Activities that stress the bones can activate bone-forming cells. This stress comes from the pulling and pushing of bones that happens during strength training (in addition to weight-bearing aerobic exercises reminiscent of walking or running). The result's stronger, denser bones.
And strength training, specifically, outweighs the bone advantages offered by aerobic weight-bearing exercise. It targets the bones within the hips, spine, and wrists, that are the places almost certainly to fracture. What's more, resistance exercises — especially movements that emphasize strength and balance — increase strength and stability. It can boost confidence, encourage you to remain lively, and reduce fractures in one other way: by reducing falls.
Photo: Navico/Getty Images