As you age, bone density lessens, and bones may become brittle and weak, causing increased instances of bone fractures and breaks. Strength training can help prevent this occurrence. Weight-lifting routines can help build and maintain strong, healthy bones while keeping your body young and physically fit.
Osteoporosis
Osteoporosis is a condition of extreme bone loss that people can experience as they age. This condition makes bones brittle and weak, putting those suffering from osteoporosis at a higher risk of bone breaks and fractures. Smoking, diabetes, certain medications and low weight can contribute to the development of osteoporosis. Women are at higher risk for osteoporosis because their bones are lighter. Some medications and supplements can help to strengthen bones, such as bisphosphonates, calcitonin, estrogen, progesterone, calcium and vitamin D, but participating in strength and weight training can further reduce your risk of bone breaks and fractures.
Strength Training
The Centers for Disease Control and Prevention reports that women can lose 1 to 2 percent of bone mass every year past menopause. Regular weight-bearing exercise can reduce this figure dramatically. The University of Arizona recommends 30 minutes of strength training daily. Any activity that requires muscles to work against gravity is considered a weight-bearing exercise and includes weight lifting, stair climbing, aerobics, running and certain sports.
Benefits
Strength training not only lessens your likelihood of breaking bones, it also improves muscle function and heart health. Weight lifting builds muscle, improves mobility, increases metabolism and improves overall health. Balance and coordination improve as muscle and bones strengthen, further decreasing the possibility of dangerous falls. Strength training can also help reduce the symptoms of arthritis.
Research
The University of Arizona states that the American Society for Bone and Mineral Research conducted a study that found that the bone density percentage of specific types of athletes, such as weightlifters, was significantly than non-athletes. This study indicates that athletes can have as much as 13 percent higher bone density than individuals who do not participate in certain physical activities.
Warning
Before beginning a strength-training regimen, consult your physician to ensure that you are healthy enough for physical activity. If any health conditions arise during or after strength training, contact your doctor or health-care provider immediately.
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