Weight Training Prevents Osteoporosis
Weight Training Prevents Osteoporosis
A major concern for many of my female personal training clients as they age is osteoporosis. Osteoporosis is a disease where the bones become weak or brittle due to a loss of bone density. The onset of osteoporosis takes place when the body does not create enough new bone tissue to replace old bone tissue. This can result in bone fractures or broken bones and because osteoporosis develops very slowly it often takes people by surprise. Osteoporosis can have detrimental effects on a person including severe pain, loss of mobility, hunched over posture and depression.
According to the International Osteoporosis Foundation, one in three women and one in five men are at risk for a fracture due to osteoporosis. Women are more likely to experience osteoporosis because they start with less bone density than men, they often live longer than men and they experience sudden drops in estrogen levels as they approach menopause which can decrease bone density. Other factors that contribute to the disease are leading a sedentary life style, maintaining an unhealthy diet, smoking, consuming too much alcohol and some medications.
The good news is there are steps that can be taken to not only prevent osteoporosis but also increase bone density in people affected by osteoporosis. One of the best ways to stave off osteoporosis is through weight lifting or strength training exercises. Through lifting weights, stress is put on the bone which triggers the body to respond by stimulating the bone to increase its density. The body starts to lay down more bone at these stress points to reinforce them. By lifting weights for as little as two times per week, this type of weight bearing exercise stimulates the formation of new bone and helps retain calcium in the bone that is already present in the body.
A research study by McMaster University in Ontario, Canada found that postmenopausal women were able to increase their spinal bone mass by nine percent after participating in a strength training program for one year. This is a significant increase which touts the benefits of actively participating in a strength training program. Not only will lifting weights build more bone in the body but it will also increase muscle strength for greater mobility, improve balance, maintain and improve posture and create a tremendous sense of well-being. To learn more about the benefits of weight training, personal training, health, and fitness, contact us.
