We’ve all heard the news and it has come with open arms to some and dread to others. Studies show that strength training over a period of time can help prevent bone loss — and may even help build new bone. That’s fantastic news for those worried about contracting Osteoporosis in the future.
This news was embraced with open arms by people who want to take their health into their own hands. It’s a coup for the fit and the fit-inspired. If there was ever a good reason for women to go to the gym, this is it. Now there’s even an excuse for your grandmother to visit Yungaburra Gym.
One study showed that postmenopausal women who participated in a strength training program for a year, witnessed significant increases in the bone density around their spineand hips. These are the areas most affected by osteoporosis in older women.
But for those wanting to take a pill and lounge around, for the doctors who love prescribing tablets and the pharmaceutical companies that make a lot of money from those tablets, you can be sure that a very expensive, pseudo-science backed smear campaign is on the horizon.
Strength Training for Osteoporosis
For now, people are taking advantage of this liberating news. Bones are the architecture of your body, so it makes sense that when we strengthen that architecture it will support us well.
Therefore cardiovascular workouts should involve bearing weight. So walking, jogging and dancing are preferable to swimming or biking. It’s also important to dial up your exercise intensity.
How should you start weight training to reduce osteoporosis?
Focus on the back and the hip, says Don Lein, MS, PT, a physical therapist at the University of Alabama-Birmingham’s Spine Rehabilitation & Osteo Center. Those are the areas most damaged by bone loss, and the areas most at risk from osteoporosis-related fractures.
“Good exercises include hip extension, hip abduction and adduction, and hip flexion — anything that works around the hip,” he says. “Backward bending is also good.”
Here’s one particularly good exercise that can even be done at home:
- Sit on a bench or chair with 2.5 kg weights strapped to each ankle.
- Then “march” in place, lifting the knees alternately.
Yungaburra Gym is equipped with weights and exercises for the back and hips. The Fitness and Health Centre can keep you moving for a very long time. Don’t wait until it’s too late, join the Yungaburra Health and Fitness Centre today.
Contact Yungaburra Fitness and Health here.
Gayle Maree is Life Engineer, Counselor, Mother, Entrepreneur and Eternal Optimist.
She runs Stewart Natural Health with her husband and Natural Therapist Allan Herring and has over 20 years of Personal Development Coaching behind her.
Gayle is Director and creator of 6 Dimensions of Healing, and designs emotional bridges for people to build to get themselves from where they are now to where they want to be. Her book 6 Dimensions of Healing – Handbook is available now.