As we age, maintaining strong and healthy bones becomes increasingly important. Osteoporosis, a condition characterized by decreased bone density and increased risk of fractures, becomes more common with age. Do not fear, there are proactive steps we can take to support our bone health – one of the most important being strength training.
According to Dr. Bethany Conatser, doctor in physical therapy and graduate of South College, “osteoporosis is a medical condition that can be caused by multiple reasons, such as, hormone drops post-menopause, cellular imbalances, lower absorption of vitamins like Vitamin D, and decreased physical activity.”
So, what can we do to help combat bone loss?
Strength Training: give your bones a reason to get stronger.
Research has shown that weight bearing exercises can play a major role in building and maintaining bone health. Dr. Conatser explains that “bones require stress, load, and weight bearing activities to increase osteoblast – the cells that build bone.” Progressive strength training takes everyday tasks a step further by allowing us to systematically increase the resistance placed on our bodies.
While interviewing, Certified Personal Trainers Necole Heck and Rebekah about their experience working with clients who have Osteoporosis. They stated that “Training for increases in bone density is based on Wolff’s Law (bone remodels with the increase of mechanical load). In other words, our bones respond to demands we place on them. Think of this like walking barefoot on a hard surface consistently… the soles of your feet thicken and calluses occur. That is the same basic concept for resistance training to build your bone density. Leaving the liftmor protocol – lifting intervention for training muscle and osteoporosis rehabilitation – being the key to increase bone density in post-menopausal women.”
The goal isn’t to exercise more; it is to exercise strategically. The good news is that it’s never too late to start prioritizing your bone health. Strong bones are built through consistent movement, progressive loading, and giving your body the stimulus it needs to adapt.
Your bones are living tissue. Give them a reason to stay strong!
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