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 as a result of osteoporosis.
Osteoporosis ought 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 accountable for greater than two million fractures every year, and experts expect that number to rise. Hip fractures are frequently 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 mix of age-related changes, inactivity, and inadequate nutrition conspire to steadily erode bone mass at a rate of 1% per 12 months after age 40. A minor fall, or a less obvious strain akin to 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 also can construct bone. It may 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 akin to 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 probably 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.
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