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Osteoporosis and the Benefits of Strength Training

MAC Fitness Team - Thursday, October 11, 2018


You Can Effect Bone Health with the Right Exercise

What is osteoporosis? Why is it so important (especially for women) to incorporate strength training into your exercise routine? Osteoporosis is a condition where the bones become brittle and fragile due to loss of tissue. This means that bones may become weak and people are more likely to get injured. Women, specifically, are affected by osteoporosis more than men. As we get older, muscle mass decreases more frequently, which is why it is so important to exercise, and, in particular, to strength train regularly.

Strength training will help bones become strong, and if done early enough in life, it may even help prevent osteoporosis. Even those who currently have osteoporosis may benefit from strength training. Resistance or strength training increases bone strength, increases muscle mass, helps increase balance and coordination, as well as improving the risk of injury, which includes falls. The stronger and denser bones are, the less likely they are to break!

Some signs of osteoporosis may be experiencing back pain without a specific cause for it, having a stooped posture, or noticing a loss of height, or having a fracture after a very minor incident. If you are noticing any of these signs, make sure to go see a doctor and then get into a properly designed program to follow to help strengthen those muscles and bones!

Having a regular, properly designed exercise routine would help prevent osteoporosis and help continue to keep the bones strong. Each individual will have different exercise routines’, considering each routine is based on individual goals, and injuries, so it will change from person to person when it comes to exercise selection. Some examples of strength training exercises to start doing in your routines are basic movements that actually would help you move easier outside of the gym on a day to day basis. These exercises could include (but are not limited to) squats, deadlifts, bridges, lateral pulldowns, chest press, cable rotations, stair climbing and loads more! Your body has multiple different muscle groups and it is imperative to create a routine that will help strengthen the entire body equally. If you aren’t sure how to properly perform these exercises, or you aren’t sure how to create a well-balanced program to follow, grab a trainer to help you! A few sessions with a trainer would help you understand the basic movements and the proper form before going off and doing it on your own.

Kelli Lawless, MAC Fitness Professional, specializes in safe strength training methods with an emphasis on individual needs and limitations. Schedule a complimentary consultation today! To learn more about Kelli or get in touch click HERE.

The information presented here is for general educational purposes only and is not intended to diagnose, treat, or prevent any disease or health condition. As always, please speak with your health care provider before beginning an exercise program and any modifications to physical activity.