Strong Bones, Strong Women: Combating Bone Loss through Resistance Training
Bone density loss is something women are simply told to expect and deal with as a part of aging. But what if I told you there are things you can do to combat it, and one in particular that is a total game-changer? In this blog post, we’re diving into what bone loss is, how it specifically impacts women as we age, and most importantly, how incorporating resistance training into our lives can reduce bone loss and promote healthy aging.
Bone loss, also known as osteoporosis, is a condition where bones become weak, brittle, and prone to fractures. It occurs naturally as we age, but women are at a higher risk due to hormonal changes, especially during menopause.The decline in estrogen levels during menopause accelerates bone loss, making it vital for us to prioritize bone health and take proactive measures to counteract it. Studies show that nearly 50% of our lifetime bone loss happens in the first decade after menopause, meaning it’s a really impactful time of our life for the future of our bone health.
Some additional numbers: Roughly 80% of Americans with osteoporosis are women, and it’s estimated that half of women over the age of 50 will break a bone because of osteoporosis. In fact, a woman’s risk of breaking a hip is equal to her combined risk of breast, uterine and ovarian cancer.
Pretty wild, right??
Which is why I’m such a big fan of resistance training (among other reasons). What does it have to do with bone loss, you ask? Resistance training is how we strengthen and maintain our bone health – muscles literally pull on bones to move our bodies through space. Meaning if we are asking our muscles to lift things, and our muscles are in turn demanding the same of our bones, we can use weight lifting to keep our bones healthy.
Because of that action – muscle pulling on bone – resistance training stimulates bone density, strengthens our skeletal system, and reduces the risk of fractures. Which is a good thing because it’s not a good prognosis when we’re old and have a fall – of all people 65+ who fall and break a hip or femur, HALF are dead within a year.
More than Strong
As an added bonus, the perks of resistance training extend far beyond bone health! By engaging in regular resistance training, we not only fortify our bones but also enhance muscle strength, improve balance and coordination, boost metabolism, and support overall functional fitness.
Bone loss should absolutely be a concern as we age, but one we are empowered to mitigate through proper resistance training methods. By lifting weights, you can take charge of your bone health and defy the odds, strengthening not only our bones but also our muscles, balance, and overall well-being. So stand tall, embrace the strength within you, and age gracefully with resilient bones!
FREE 4-Week Plan
Does it seem like by the time you found a workout for the day you could have already finished a workout?
Grab this FREE 4-week workout plan and all you have to do is press play!
With 4 weeks of home workouts – cardio, strength, recovery, HIIT and more – keep it fresh, challenging and FUN!