24 Feb Build Strength, Build Bones
Strength training with free weights, weight machines or resistance bands can help build and maintain muscle mass and strength. Strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.
Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone density. Activities that put stress on bones can stimulate bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training as well as weight-bearing aerobic exercises like walking or running. The result is stronger, denser bones.
Strength training in particular has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine and wrists which are the sites most likely to fracture. Furthermore, resistance workouts – particularly those that emphasize power and balance – enhance strength and stability. That can boost confidence, encourage you to stay active, and reduce fractures another way – by cutting down on falls.
For more information on optimizing bone health, check out my blog article.
If you or someone you know has low bone density or osteoporosis, or simply needs a bone health evaluation, feel free to drop me a line on the “contact us” page on this site. I treat patients locally at my Naturopathic practice in Vancouver, B.C.
To honoring your health potential!
Licensed Naturopathic Physician, Menopause Clinician, Acupuncturist, Author, and Health Educator