We all wish we could live young, careless, and free forever! But sooner than we like we find ourselves googling things like, “How to prevent osteoporosis” or “What is sarcopenia?” or simply wondering why we are so achey and feel a bit… frail!
Osteoporosis, often called the “silent disease,” is a condition that weakens bones, making them more susceptible to fractures. As we all get older we lose bone density, which can lead to this condition. Sneakily, and sort of scarily, it progresses without symptoms until a fracture occurs, making prevention and early intervention crucial.
But don’t worry! You can combat the onset of osteoporosis through weight training. And that happens to be our specialty, and training with us, or in a similar style, may answer your question as to how to prevent osteoporosis.
So keep reading to learn how lifting weights can help keep your bones strong and resilient.
How to prevent osteoporosis: Weight Training
When we say ‘weight training’ This is anything that is more than bodyweight, whether you use free weights, machines, or resistance bands. This type of training plays a crucial role in preventing and managing osteoporosis through the following mechanisms:
- Growing Bone: Weight-bearing exercises stimulate bone formation. The stress placed on bones during resistance training prompts the body to build stronger, denser bones to withstand the load. Add into this some sort of impact training such as jumping or running, and your bones are going to be under really GOOD stress, to get you really GREAT results.
- Hormonal Benefits: Resistance training can increase levels of growth hormone and testosterone, both of which are essential for bone health. These are also hormones that can decline as you age, so promoting their development is highly beneficial.
- Improved Balance and Coordination: Regular strength training improves muscle strength and coordination, reducing the risk of falls and the associated fractures in those with osteoporosis. We’ve got an inbody scanner for all of our gym members that helps us to see if your body has enough muscle to function healthily. Book a FREE INTRO today if you’re interested in a scan and if you already know you want some guidance to dive into this type of training.
**This is especially beneficial if you are a woman going through peri-menopause or menopause, as your bone density will decrease even more quickly than your male counterparts! Click here for our blog on how to stay fit through one of life’s biggest changes.
How to start weight training
For those new to weight training, especially if you’re in later life and it’s your first time, here’s a road map to start safely:
- Consult a Professional: Seek guidance from a fitness professional or physical therapist, especially if you have existing health conditions. Here at Totalfit we’ve helped many people with personal training programs, even incorporating their physio exercises to maximise rehab!
- Start Slow: Begin with lighter weights and gradually increase the resistance as your strength improves. Again – this program planning can take a lot of time and energy – our team is trained to listen to you, assess how you move, and make a plan from there with your goals in mind.
- Focus on Form: Proper technique is crucial to prevent injuries and maximise the benefits of your workouts. If you’re going it on your own, try to find a mirror to watch yourself, or grab a friend to keep an eye on your form. OR just get yourself an amazing personal trainer who can make sure you are getting the most out of each rep.
- Consistency is Key: Regular weight training, ideally 2-3 times per week, is necessary to see significant benefits. Don’t get us wrong, even one session is better than none. But if you’re wondering how to prevent osteoporosis, you are probably at the point of wanting to ensure results – and your chances will definitely increase with 2-3 sessions of weight training/week.
In a nutshell
So Q: How to prevent osteoporosis?
A: Lift weights!
Weight training is a powerful tool in the fight against osteoporosis. By incorporating regular resistance exercises into your fitness routine, you can strengthen your bones and maintain overall health and vitality as you age. Remember, it’s never too late to start; the strength within can help you lead a healthier, more active life.
You can’t argue with results
If you don’t believe us, google Totalfit Brighton and look through our reviews, and have a look at our instagram or facebook to see photos of all ages getting their lift on! You can argue with words on a page, but it’s hard to argue with experience.
And what about your experience? If you’ve never given it a shot – go to totalftibrighton.com/free-intro to book a time to come down and chat to us about how weight training can help you prevent osteoporossis.
What have you got to lose in giving it a try!?
