Weight Training for Bone & Muscle Strength

Table of Contents

How This Helps

Exercise has been shown to increase bone
density, as well as strengthen muscles. When bone and muscles are working well
together, there is a significant decrease in the amount of falls in senior
Weight training is
beneficial for both endurance and bone growth, but it can also be designed to
help maintain balance and coordination. Weight bearing exercise can lead to
better performance in other forms of exercise including: walking, hiking,
jogging, climbing stairs, tennis, and dancing! 

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Science and Research

There are a few factors that contribute to osteoporosis that we cannot change, such as: gender, age, ethnicity and family history. Yet, there are just as many factors that we can control that will help to prevent and treat osteoporosis in both men and women. All of them can be summarized but a simple lifestyle change. Bone, like muscle, is living tissue that responds to physical activity.
Weight training has also been known to help regulate and increase hormones in the body that can help to increase more bone growth. Exercise can also increase appetite, allowing for more foods rich in calcium and Vitamin D which, when deficient, can lead to low bone density[1].
Those with diagnosed Osteoporosis need both moderate & vigorous resistance exercise targeting the lower body. Follow the rules below when creating or accepting a program for the treatment of osteoporosis and fall prevention:
·      Weight training should be anywhere from two to three times per week
·      Choose four to six weight bearing exercises (focusing on balance and lower body) using bodyweight for resistance, and in time, adding additional weight conservatively.
·      Three sets of 5-10 repetitions for each exercise.
·      Stay away from heavy impact exercises on joint, and be careful with all spinal movements, to not be too quick or against too much resistance.
Osteoporosis is easily manageable, and easily treated through targeted exercise. By increasing bone density, and increasing balance and coordination, an individual can combat the biggest dangers that face living with osteoporosis. Targeting the lower body with progressively added resistance, making sure to keep an active lifestyle, and adding more calcium and Vitamin D rich foods can prevent osteoporosis from spreading and possibly reverse the signs of it in no time at all.[2]
[1] “Osteoporosis Overview.” National Institute for Arthritis and Musculoskeletal and Skin Diseases. National Institute of Health, 01 June 2015. Web. 28 June 2016.
[2] Winters-Stone, Kerri, Ph.D, FACSM. “Exercise, Menopause, and Osteoporosis.” ACSM | Articles. ACSM, 12 Jan. 2012. Web. 28 June 2016.

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